Friday 07.09.21 Workout

BOX BRIEF

New Summer Apparel IN STOCK!
Try CrossFit Main Line today!
CrossFit Kids and Teens are BACK in Ardmore!
CrossFit Kids Summer Camp in Wayne!

CROSSFIT

“THE SPINS”

For Time:
30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-ups
100 Double Unders
30/24 Calorie Assault Bike

On the Minute: 6 Alternating Dumbbell Power Snatches

WHITEBOARD BRIEF

STIMULUS
15:00-20:00 workout
This is a shoulder-burner bookended with a bike leg pump.
The Double Under to HSPU to Double Under centerpiece will be a “fun” journey.
Once you hit the Bike on the back-end…pedal hard, finish strong!
REMINDER: We will start every minute (starting at 0:00) with 6 Dumbbell Power Snatches. GAME-CHANGER!
BIKE
30/24 Calories on the Bike should take 1:30-2:00
DOUBLE UNDER
100 Double unders should take 1:00-2:00
HANDSTAND PUSH-UP
30 Handstand push-ups should take 1:00-2:00
DUMBBELL SNATCH
6 Dumbbell Snatches should take ~:15 that leaves ~:45 of work on the Bike, Jump Rope and HSPU, before having to return to it.
At the beginning of every minute we will complete 6 snatches
STRATEGY
At the start of every minute, we perform 6 DB Snatches, which means we will only ever have (at best) ~:45 of time to chip away at the other movements.
Plan a realistic number of reps that can be completed within :40-:45.
The bike will elevate our heart rate, but try to breathe here and push
The Double Unders will fatigue the shoulders, and with 30 Handstand Push-Ups following, before returning back to the Double Unders, we are in for some shoulder-loving. Take breaks!
The shoulders will have relief once back on the bike, and it’s a sprint to the end.
Know your limits, break the Double Unders and HSPU’s early and often.
Plan manageable, fresh and consistent sets.
SCHEDULE A CALL

Become an active participant in your health.

More present at home and improved relationships with a healthy outlet.
SCHEDULE A CALL

#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp

#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet