Saturday 13.11.2021 Workout

BOX BRIEF

UPCOMING EVENTS

2021 Amazing Race

CROSSFIT

Chad

1,000 Step-Ups

WHITEBOARD BRIEF

STIMULUS: “CHAD” is a Grind.
STRATEGY: The approach here is simple: find a rhythm that you see yourself holding for 45+ minutes of work. It can be helpful to have a target number of step-ups to complete every minute.
SCALING: Today we can lower the box height for athletes or have athletes do bodyweight step ups. Advanced athletes can wear a ruck or loaded backpack. Rx weight is (45/35 lb)
SCORING: Today’s score is the time it takes to complete the workout. We can cap the workout at 50 Minutes if running a 60:00 class. If we have the ability to lengthen class times, you can plan for athletes to finish in 45-70 Minutes.
-Athletes can create smaller checkpoints by switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box. This essentially makes it 5-10 rotations around the box for 1,000 reps.
-For efficiency in this high rep workout, athletes’ foot they step up to the box should be the first foot off the box. This helps athletes quickly alternate and keep track of which leg they are on.
-It can be helpful for athletes to have a target number of step-ups to complete every minute.

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By | 2021-11-13T05:06:18-05:00 November 13th, 2021|Barbell Club, Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Saturday 13.11.2021 Workout