Box Brief
Box Brief: Level-Up Challenge Day 4 of 21
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Increase your strength, cardiovascular endurance and lose weight. Join our Level Up Challenge, February 1-21
TWO-A-DAY workouts on Monday – Wednesday – Friday
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CROSSFIT
Session ‘A’
Banded Sumo Deadlift 1RM
Intent: Maximal Variation with accommodating resistance to speed recovery. All sets are singles, no TNG.
“Southie”
45 Deadlifts
30 Hang Power Cleans
15 Squat Cleans
Intent: The goal with this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the squat cleans, likely a weight you’ll perform fast singles with.
CROSSFIT
Session ‘B’
Box Squat 3RM
Intent: Maximal Variation where stretch reflect and eccentric and concentric movements are broken by a stop to speed recovery. Traditional Box Squat; wide stance, below parallel
“Ring of Fire”
21-15-9
Overhead Squats
C2B Pull-ups
Last completed 7/31 Intent: Success on this workout looks like unbroken sets on the OHS and Pull Ups. Aim for a sustainable effort of 85 .A maximum of 2 sets should be the baseline for weight choice.
ENDURANCE
“I Got This Feeling”
45 KB Deadlifts
30 KB Swings
15 Goblet Squats
– At 10min Start –
10 Rounds
90s ON / 30s OFF
10/7 Cal Bike
10 DB Renegade Row
Max BD Thrusters
Intent : Challenge yourself on KB Weight, go for unbroken sets. Trying to shoot for roughly 1 minute of work and the rest accumulating Thrusters. Pace the bike/Rows just enough that you can move right into thrusters.