Box Brief
2/24 Ardmore Level Up Retest Day
2/24 Wayne Family WOD, RSVP Steph@CrossFitMainLine.com
CROSSFIT – ARDMORE
Reminder: Sunday 2.23.19
Level Up Retest Day & InBody Scans
“19.1”
or
or
“The CrossFit Football Total”
Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Intent: Partner Up to share in equipment set up. Scoring each individual lift and your overall total. Before each lift Coaches will review the movement and 100% Coach call reps of 3,2,1 every 2mins. After the final warm up single rep the Coach will 100% Coach call every 2mins 3×1 to find a 1RM.
CROSSFIT
“19.1”
or
“Ring Leader”
Partner Up!
3 Rounds, Every 2min
2:00 of Box Jumps w. step down
2:00 of KBS
2:00 of Hand Release Push-ups
2:00 Hang Power Cleans
2:00 Abmat Sit-ups
Intent: Today’s workout is meant to be completed at or around 80%, depending on whether or not they completed 19.1 on Friday. Overall, today’s workout should allow for a good sweat. All movements should be light and allow for a consistent cycle rate for the duration (30 minutes.) There is NO REST in between movements which is done on purpose to decrease the total time for each movement just slightly – transition right to the next movement resting as they see fit.
ENDURANCE
“Breakdown”
5 Rounds
250m Row
20 Med Ball Goblet Box Step-Ups (10/Leg)
15 Burpees
20 Med Ball Squat Cleans
250m Row
*Rest 2:00 b/t rounds
40min time cap
Intent : Looking to achieve a round very 5-6 minutes. The two minute breaks means you should be pushing hard to finish and get that recovery time. 85-90% of work capacity is the goal.
Intent : Looking to achieve a round very 5-6 minutes. The two minute breaks means you should be pushing hard to finish and get that recovery time. 85-90% of work capacity is the goal.