Thursday 6.27.19 CrossFit

Coach Daniel

Box Brief

Summer Solstice Happy Hour
Thursday 6.27.19
Ardmore: 6:30p John Henry’s Pub
Wayne: 6:30p City Tap House

CROSSFIT

STRENGTH

Bench Press 5-4-3-2-1+

METCON

EMOM 20
Minute 1: 15 Hollow Rocks
Minute 2: 12 Ring Rows
Minute 3: 10 Box Over
Minute 4: 100 Ft. Empty Sled Push

FINISHER

Rollback Triceps Extensions: 4 x 15
– Or –
Summer Slim Down Xtra Work

ENDURANCE

STRENGTH

Bench Press 5-4-3-2-1+

METCON

EMOM 20
Minute 1: 15 Hollow Rocks
Minute 2: 12 Ring Rows
Minute 3: 10 Box Over
Minute 4: 100 Ft. Empty Sled Push

FINISHER

Rollback Triceps Extensions: 4 x 15
– Or –
Summer Slim Down Xtra Work

KIDS/TEENS

STRENGTH/SKILL

Angry Gorilla

METCON

AMRAP 6
3 Wall Balls
3 KB Deadlifts
3 Ball Slams

WHITEBOARD BRIEF

– Strength: Have a plan before starting in terms of how to progress on each set and what their end goal is, to prevent failing on the set of 3. Athletes should progressively build making logical jumps in weight. This should take 8-10 singles and build to a 1RM Bench press. 5# PR. Last tested on 8/17/18.
– Metcon: The goal with today’s piece is quality of movement for each set. Today is a good chance to refine movement while their heart-rate is elevated. The volume of work is high today (75-60-50 reps) so the challenge will be on local muscle endurance.

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