Tuesday 4.30.19 CrossFit

Box Brief

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Close Grip Floor Press 5 x 5


10 Burpee Pull-ups
15/10 Calorie Bike
*Sub: 20/15 Calorie Row

Rx+: (5 Strict HSPU)(5 Burpee Bar MU)


Banded Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts


– Strength: We’ll be working our Floor Press this week and next performing straight sets with a given percentage. These are not intended to be “speed sets” but more or less sets that provide a decent amount of time under tension for the triceps and thus allow Athletes to get a decent pump after this work is complete. Make sure you have a spotter in place for safety, but no one should need assistance as this loading should allow all 5 sets to be executed without the risk of failure. Overall, these should be done in a controlled manner where Athletes control the lowering and explode on the concentric.
– Metcon: This workout will help athletes develop local capacity, but because there is a cyclical component and global component there will be a number of challenges with this workout. The goal of today’s piece is slower/consistent pacing – 75%. Breaking work before you have to is important today – all of their splits should be within 30-60s of each other. Remember that Strict HSPU is an advanced option and Athlete can go with the scaling option of a push-up if needed (Athletes that choose HSPU should have at least 10 Kipping reps in the tank when fresh and should not be hitting failure during this workout.) We are ending with the same banded back complex that we did on 4/9 with the goal of performing this work more faster today – people should use the same band thickness.