CROSSFIT
“SHINER”
On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans
9 Burpee Box Jumps
WHITEBOARD BRIEF
STIMULUS
Category: Sprint!
Goal: To complete each round between 2:00-2:30. 3:00 is the longest we should need to go.
CALORIES FAN BIKE
15/12 calories should take ~1:00.
DUMBBELL HANG POWER CLEAN
12 Dumbbell Hang Power Cleans should take less than 30-seconds.
BURPEE BOX JUMP OVER
9 Burpee Box Jump Overs should take ~1:00.
STRATEGY
Calorie Fan Bike Move at a sustainable pace! It’s hard to tell each athlete what that is. But, any movement is forward progress, even if slower. Slower is better than stopping.
Dumbbell Hang Power Clean: A narrow stance will help keep the DB’s closer and feel lighter. Capitalize on the downwards momentum with a fast turnaround (swing) at the bottom. Don’t stop at the bottom.
Burpee Box Jump Over: As with the Bike, moving slowly is better than not moving at all. Breath when stepping down and/or turning around before going to the ground. But, remember after the 9 reps, we rest! Be uncomfortable and earn your rest!
Rounds 3 and 4 will be the toughest so BRING YOUR A-GAME MINDSET & EMBRACE THE SUCK!
Become an active participant in your health.
#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp
#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet