Box Brief
SUMMER SLIM DOWN DAY 5!
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CROSSFIT
STRENGTH
1a) Rope Climb 4 x 2
1b) Ring Dips 4 x 10
METCON
AMRAP 14
25 Push-ups
50 Hollow Rocks
75 Barbell Rows
FINISHER
Summer Slim Down Xtra Work
ENDURANCE
METCON
5 Rounds
10 Calorie Assault Bike
20 KB High Pulls
10 Calorie Assault Bike
*Rest 1:30 Between Round
CrossFit Kids
STRENGTH
KB Deadlift
METCON
Deadlift Congaline
Increasing KB weight each round
3KB Deadlifts
5 Box jump
WHITEBOARD BRIEF
– Strength: Today’s work is similar to that of last Tuesday with some small changes in volume. Athletes should be able to complete all of the listed work staying within their ability – no one should be near failure today. We want to make sure Athletes choose the option that best aligns with their ability so they are able to perform the correct amount of volume today. The majority of today’s warm-up will be spent warming up these movements to make sure everyone is good to go.
– Metcon: The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is peoples goal for today – many will be able to do this. Athletes should go light with their BB Row weight choices. Make sure people know to change their grip on their rows every 3rd set i.e. supinated grip, pronated grip, wide grip, medium grip ect.