Box Brief
Register for the CrossFit Open
CrossFit Kids Bring a Friend: EXTENDED ONE WEEK!
CROSSFIT
“Fortitude”
On the Minute x 30:
Minute 1: 15/12 Calorie Row
Minute 2: 15 Burpees
“Goat Work”
On the Minute x 12:
Odd Minutes: Movement 1
Even Minutes: Movement 2
Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring/Bar Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches
Even Minutes: 1 Rope Climb
KIDS/TEENS
SKILL/STRENGTH:
3 Rounds
20 Sit Ups
10 DB Bent Over Rows
CONDITIONING:
400m Run
100 Double Unders
50 Lunges
100 Double unders
400m Run
WHITEBOARD BRIEF
For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful.
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