Tuesday 4.9.19 CrossFit

Box Brief

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Push Jerk 5×3


4 Rounds
8/5 Strict C2B Pull-ups
20 DBs Alt. Step-ups
25/20 Calorie Row
**Rest 1:1**


Banded Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)


– Strength: Week 2 of Dynamic Effort work with the push jerk where Athletes will perform 5 sets of 3 reps at 75-80% of max established on 3/29 taking 3 sets to build to this work weight. Reset on each repetition. There should not be any failed reps on this work as the intent is speed/efficiency. Athletes can use the remaining time to practice/warm-up pull-ups and trial box step ups with increasing weight. Please take note of the available scaling options for the pull-ups today and make sure this is ironed out before the workout starts as it could make or break their performance today.
– Metcon: Effort should around 80% today. Whatever time it takes to complete a round will be the amount you have to rest – Athletes should mentally keep track of all splits with the goal of all splits staying within 30s-40s of each other. Interval workouts of this nature will help Athletes build their capacity to sustain higher outputs of work across longer durations – their ability to clear lactate and continue to work. More specifically, this workout will train Athletes ability to resist peripheral fatigue – we have not performed strict C2B pull-ups in a metcon before so it’s important that Athletes don’t underestimate the difficulty of this work even though there is not much interference from other movements.