CROSSFIT
“Hot-n-Ready”
5 Rounds For Reps:
1 Minute Max Single Dumbbell Power Snatches
1 Minute Max Front Squats
1 Minute Max Calorie Bike
1 Minute Rest
:: Alternate Variation ::
5 Rounds For Reps:
1 Minute Max Single Dumbbell Power Snatches
1 Minute Max Double Dumbbell Front Squats
1 Minute Max Shuttle Runs (10 Meters)
1 Minute Rest
2020 Holiday Schedule
Free class pass for friend/family
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WHITEBOARD BRIEF
Let’s set targets on each station in the first round and look to repeat them in the following four
The goal here is to find rep numbers that are sustainable across the board
To do this, it can be helpful to work for only about 40-45 seconds in the first round on the weighted movements
Within this 40-45 second window, let’s plan for one break maximum
As fatigue starts to build in the remaining rounds, it will be easier to match these numbers with some added work time
Let’s work for the whole minute on the bike as there is one minute of rest to follow
The goal here is to find rep numbers that are sustainable across the board
To do this, it can be helpful to work for only about 40-45 seconds in the first round on the weighted movements
Within this 40-45 second window, let’s plan for one break maximum
As fatigue starts to build in the remaining rounds, it will be easier to match these numbers with some added work time
Let’s work for the whole minute on the bike as there is one minute of rest to follow
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