Wednesday 09.15.21 Workout

BOX BRIEF

UPCOMING EVENTS

2021 Amazing Race

2021 Enquinox Liftoff

Quarterly ReAssessment and Demo Day

CROSSFIT

“HANGING ON A MOMENT”

5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans
1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round

WHITEBOARD BRIEF

STIMULUS
Time: 12-17 Minutes
Category: Threshold
Goal: 15 minutes or less
STRATEGY
This one is going to get grippy. Breaking smart for each movement might be the best route to keeping athletes moving, because we DON’T want their grip failing on something like the Rope Climb.
Double Unders – Smooth and steady is the name of the game. 3 sets of 20, or 2 sets of 30 is a great plan for this. Ninjas might be able to go unbroken, but will likely be a costly mistake for others.
Hang Power Clean – Like the Double Unders, break smart here. 155/105 will get heavy in the hands as the grip fatigues, so while they SHOULD be able to go unbroken for the first 2 rounds, splitting work into a set of 5 and 4 isn’t a bad idea as long as rest is kept short.
Rope Climb – SAFTEY IS PARAMOUNT. If you think an athlete is too tired or fatigued to climb, encourage them to scale or substitute. Keeping them efficient means getting them to pull their knees up as HIGH as possible each pull. Get up, get down, shake the arms and then go again.
SCHEDULE A CALL

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By | 2021-09-15T11:36:49-04:00 September 14th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Wednesday 09.15.21 Workout