Workout of the Day
Every 4 Min x 4 Rounds:
50′ DB Front Rack Walking Lunge (25′ out, 25′ back)
16 Toes to Bar
10/8 Calorie Assault Bike
This workout is inspired by Open WOD 17.2! Intent for today is that athletes will be working in the realm of 2:00-2:30 per round, resting 1:30-2:00. To achieve that, scale as needed: DB weight, TTB volume/skill, and/or bike calories.
Advanced athletes who complete the work as prescribed in under 2:00 should scale the bike calories up.
The DB’s are intended to be a challenging load. Focus on midline stability and use a lunge step that ensures the back knee can touch the floor on each rep.
DB weight: 50/35/20# in each hand
A. 8-16 Kipping TTB
B. 8-16 Kipping Knees to Elbows
C. 8-16 Kipping Leg Raises — legs straight, toes as high as possible, at least above hips
D. 10 Kip Swings + 30 Sec Hanging Knee Tuck Hold (accumulate time)
Anatomy of a white board brief
The whiteboard brief is a staple of the group class experience. At CFSBK there are 5 points we intend to address at each briefing.
Flow of workout:
How do you get from the first to the last rep of this workout? Is it an EMOM, rounds for time, partner format, intervals with an AMRAP movement?
Intent of workout:
What stimulus are we trying to hit? Should it be heavy and slow? Fast? Whats the time frame and intended “feel” of the workout.
Notes on each movement and scaling options:
Go through each movement to explain what the intent of each movement is as well as what kind of modifications we recommend to achieve that.
Points of performance:
What unique opportunities for skill development or refinement exist in today’s workout? Is efficient barbell cycling a large component? Should balance be something we think about today? Here is where the coach goes a little deeper what they think we should focus our attention on before starting.
How will people be paired, share space, pull-up bar assignments, staggers, how long before we get started.