Monday 04.12.21 Workout

Box Brief

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CROSSFIT

“Acid Reflux”

5 Rounds For Time:
15 Chest to Bar Pull-ups
12/9 Calorie Assault Bike
9 Thrusters

ALTERNATE VARIATION

5 Rounds for Time:
15 DB Bent-Over Row
200m Run
9 DB Thrusters

WHITEBOARD BRIEF

Expect this workout to take between 12-18 minutes
Rounds will average between 2:00-3:00Pacing is key! While your athletes may be able to hit a 2:00 round, caution them against it if the next round will take 3:00
Challenge yourself to hold consistent and uncomfortable paces. For some that may be 2:30 min rounds, and for others, perhaps 3:00.
Breaking up the C2B’s early is a smart call if the rest is minimal = ~5 seconds (Think 2-3 sets) Options:
C2B: 10-5 // 9-6 // 8-7 // 7-5-3
Check the monitor and hold a pace (i.e., 65-75 rpm) that will allow you to step off the bike, take a quick breath, and pick up the Thruster.
Thrusters can be unbroken. However, if C2B’s are a struggle, consider breaking the Thruster into 2 sets to give the arms a small rest.

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