Wednesday 06.16.21 Workout

BOX BRIEF

CROSSFIT

“GO FETCH”

For Time:
50 Wall Balls
800 Meter Run
50 Alternating Dumbbell Power Snatches
800 Meter Run
50 Alternating Dumbbell Power Snatches
800 Meter Run
50 Wall Balls

WHITEBOARD BRIEF

This is a 20:00-25:00 workout.
We have 100 Wall Ball Shots, 2400m of running (1.5 miles), and 100 DB Alt. Power Snatches.
There is a significant amount of volume capatured in a short period of time, but light enough to keep moving.
Wall Ball Shots
50 Wall Ball Shots should take between 2:00-3:00. Unbroken sets will be a little less than 2:00.
Run
800m should take ~4:00. Viewed as a “recovery” for this workout.
Alt. DB Power Snatch
50 Alt. DB Snatches should take ~2:00-3:00
STRATEGY/EFFICIENCY TIPS:
If Wall Balls are your jam, feel free to go for 1-2 sets on the first set.
If we take more breaks, give yourself the ‘3-deep breathes’ rule and then pick up the ball again. T
he number of breaks is less important than the time it takes.
The same ruling can apply to the Snatches.
Try to move steady through the 50, with a fast hip roll to overhead and a quick yet controlled descent to the floor.
If we break, 3-deep breathes, and right back on it.
The Run can be viewed differently throughout the 800m. Think of the first 200m as an opportunity to catch your breath. The middle 400m as the steady state. The last 100-200m as mental prep for the Wall Balls.

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