Tuesday, 19 May 2020

May 19, 2020

”Long Beach"

1 Round: 
160 Double Unders 
800 Meter Run
40 Bar Facing Burpees

 

2 Rounds: 
80 Double Unders 
400 Meter Run
20 Bar Facing Burpees

 

3 Rounds:
40 Double Unders 
200 Meter Run
10 Bar Facing Burpees

STIMULUS

DESCRIPTION

  • Going on the longer side in this all bodyweight workout 

  • The reps get smaller, but the rounds increase as this workout progresses 

  • We expect this piece to take around 25-30 minutes to complete 

DOUBLE UNDERS

  • If you have 100+ double unders unbroken, complete this workout as written 

  • If you're under 100 reps, consider reducing the reps or completing another variation 

  • Use the following time recommendations when considering your options: 

  • 160 Double Unders: 3:00 or Less 

  • 80 Double Unders: 1:30 or Less 

  • 40 Double Unders: :45 or Less 

BAR FACING BURPEES

  • Although there isn't a weightlifting movement in this workout, we'll set up a barbell with plates on it so standardize the burpee 

  • Make sure to face the barbell in the bottom of your burpee 

  • You can jump up or step up off the ground 

  • Jump with both feet over the bar 

  • You do not need to stand to full extension 

STRATEGY

GENERAL

  • While the opening round looks like the most amount of work on paper because of the high reps, the 5 rounds that follow make up the majority of the workout 

  • The workout can't be "won" in the first round, but it can certainly be "lost" there 

  • Use the first 160 double unders, 800 meter run, and 40 bar facing burpees as a primer for the remaining 280 double unders, 1,000 meters of running, and 70 bar facing burpees 

  • Think about maintaining or building upon your opening round speed as you move along in this workout

  • This speed is something you see yourself holding for close to 25-30 minutes 

  • Start smart and finish strong 

WARMUP

Line Drills

High Knee Karaoke 
Over the Hurdle
Knee to Chest 
Cradle Stretch 
Walking Samson 
Lunge & Twist (Over Front Leg)
Toe Touches 
High Knees 
Butt Kickers 
Straight Leg Hops 
Side Shuffles 
Side Shuffle with Jumping Jacks 
Toes Out Walk 
Toes In Walk 
Heel Walk 
Toe Walk 
Outside Foot Walk 
Inside Foot Walk 
Fast Feet 

 

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