Monday10.11.2021 Workout

BOX BRIEF

BOX BRIEF

UPCOMING EVENTS

2021 Amazing Race

2021 Enquinox Liftoff

Quarterly ReAssessment and Demo Day

CROSSFIT

JACK SPARROW

For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches
30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges
*Completed in 6x25ft Increments

WHITEBOARD BRIEF

STIMULUS: “JACK SPARROW” is a Threshold workout.
STRATEGY: Athletes should aim to finish the row in under 7:00, the Dumbbell Hang Power Snatches in under 2:00 with 1-2 breaks, the Dumbbell-Facing Burpees in less than 3:00, and the Single Dumbbell Overhead Walking Lunges in 3:00 with 2-6 quick breaks.
SCORING: Today’s workout is scored for time. We are looking to have athletes finish in 12-15 Minutes.
-Sprint start on the Rower then settle in
-Athletes should breathe during the Snatches maintaining a moderate cycle pace
-Steady pace on the Burpees. Athletes can step up from the burpee as a pacing method
-Athletes should plan on switching arms every 25ft or half way
-Athletes should move as fast as possible on Lunges while still maintaining quality reps

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By | 2021-10-11T09:11:16-04:00 October 11th, 2021|Barbell Club, Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Monday10.11.2021 Workout