Tuesday 05.11.21 Workout

BOX BRIEF

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CROSSFIT

“MEET THE PRESS”

AMRAP18:
15 Cal Assault Bike
12 Toes to Bar
9 Strict Press

15 Cal Assault Bike
12 Toes to Bar
15 Push Press

15 Cal Assault Bike
12 Toes to Bar
21 Push Jerk

ALTERNATE VARIATION

AMRAP 18:
200m Run
12 Toe Raises (Holding Dumbbell)
9 Double Dumbbell Strict Presses

200m Run
12 Toe Raises (Holding Dumbbell)
15 Double Dumbbell Push Presses

200m Run
12 Toe Raises (Holding Dumbbell)
21 Double Dumbbell Push Jerks

WHITEBOARD BRIEF

1 Round = 7:00-9:00, which means we are shooting for 2 rounds minimum and trying to get as far into the 3rd round as we can.
For shoulder-to-overhead movements, the reps increase as the movement changes.
The light loading on the bar will force us to hang on for bigger sets than we are “comfortable” doing, but dig deep for that threshold.
QUICK TIPS:
As you approach the last few calories of the bike, back off on the intensity so that you can jump straight up to the bar for a set of TTB.
If TTB are a strong movement, try for 1-2 sets for the 12 reps. When resting, counting to :5 and jump right back up.
Although the heart rate will be high, the press will be a lot fresher than you think. This means, try to pick up the bar sooner than you think you are ready to. You will be surprised at how fresh you may feel.
Stay vertical in the dip for both the Push Push and Push Jerk.
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