Thursday 09.16.21 Workout

BOX BRIEF

UPCOMING EVENTS

2021 Amazing Race

2021 Enquinox Liftoff

Quarterly ReAssessment and Demo Day

CROSSFIT

“WHEELIE GOOD FRIENDS”

In 20 Minutes accumulate Max Calories on the Bike:
Minute 1: Partner 1
Minute 2: Partner 2

MIDLINE PUMPTOWN

Tabata “Midline”
20-seconds of work / 10-seconds of rest for 4 intervals:
Tabata Side Plank (Right)
Tabata Side Plank (Left)
Tabata Hollow Hold
Tabata Front Plank

[Rest 1:00]

Tabata “PumpTown”
20-seconds of work / 10-seconds of rest for 4 intervals:
DB Curls
DB Tricep Extensions
DB Bent-Over Rows
DB Strict Press

WHITEBOARD BRIEF

STIMULUS
Time: 20 minutes
Category: Threshold
Goal: To sustain the same number of calories per minute. This should be an uncomfortable effort.
STRATEGY
Sprint starts! Every time you start your interval stand up on the Bike and get the fly wheel moving fast!
Go above the pace you want to hold, then settle back to the sustainable pace. Some athletes can go for longer in the ‘sprint start’ phase (eg., 15-30 seconds), where others may only opt for a 5-10 second hard effort. You must choose the effort that will allow you sustain efforts throughout the workout.
If on the Bike Erg, starting the sprint with a higher damper setting is not a bad idea. Then, either you or your partner can drop it back down. For The Fan Bike, it’s likely that the sprint start will not last as long, but may still be helpful for a 10-second effort!
Remember, this is a TEAM effort! Communicate and don’t be against changing the plan if it isn’t working in your favor! Go get em’ tigers!!!

SCHEDULE A CALL

Become an active participant in your health.

More present at home and improved relationships with a healthy outlet.
SCHEDULE A CALL

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By | 2021-09-16T14:15:12-04:00 September 15th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Thursday 09.16.21 Workout