WORKOUT for Wednesday 8/17/2022
“TRIPLE THREE”
for time:
3k row
300 double unders
3 mile run
Can also do an AMRAP in 40 minutes of 500m row/50 du/400m. Post time to whiteboard. Compare to 8/2/2018, 5/25/2018, 9/1/2017
READ/LISTEN: Episode 143: Endurance Coach Chris Hinshaw on Increasing Aerobic Capacity and Managing Intensity – WHOOP
WORKOUT for Wednesday 6/22/2022
for time:
1km run
2k row
300 double unders
1km run
This is not a mistake. Goal is to RETEST last Friday if you were present. If you cannot do double unders, do 450 single unders. We can adapt this workout for your needs if necessary.
Post results to whiteboard!
WATCH:
AP & AB
This week we see run pace intervals, overhead squat max, front squat max, back squat max, double under/snatch/double under, a chipper, a Team workout, and Colin B’s birthday workout!
ARTICLES
+ Chris Hinshaw: How to Build a Bigger Engine for CrossFit – BoxRox
CrossFit WOD for Monday 7/17
8 rounds of a 400m run with 90 seconds rest between each effort.
Post total time to whiteboard / comments!
Olympic Weightlifting WOD
snatch complex, back squats, snatch high pull
Powerlifting WOD
back squat, bench press, weighted pullups, DeBell scap flow, kettlebell high pull/upright row, GHDSU
Kettlebell WOD
– Primal mobility
– Shoulder stability
– Simple and sinister technique
