Sunday 2.24.19 CrossFit

Box Brief

2/24 Ardmore Level Up Retest Day
2/24 Wayne Family WOD, RSVP


Reminder: Sunday 2.23.19
Level Up Retest Day & InBody Scans
“The CrossFit Football Total”
Power Clean (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.


“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.


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.