Box Brief
May Programming Breakdown
Help us identify busy class times.
Advanced sign into class, 100% required.
CROSSFIT
“Everything Is Coming Up Aces”
With a partner:
AMRAP 8
8 Wall Balls
8 Alt. DB Snatches
*One athlete completes a full round
– 60s Rest-
AMRAP 8
8 Wall balls
8 T2B
*One athlete completes a full round
– 60s Rest-
AMRAP 8
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round
– 60s Rest-
AMRAP 10 at a slow pace on your own:
45s light Jog
45s light row
45s light bike
FINISHER
Choose between completing 100 total reps of:
– Double Leg Banded Leg Curls
or
– Banded Pull-throughs
WHITEBOARD BRIEF
– Metcon: Athletes are working with a partner today completing a full round at a time which should allow for 80-85% effort for all three AMRAPs. We want a high level of consistent work across all AMRAPs today so Athletes should scale so each round can be completed seamlessly – their scaling choice should make the required work almost easy. While we are looking for higher-level of output but, this should have a different feel than yesterday as there is built-in rest with their partner completing a full round a time. We’ll end with a “recovery” AMRAP which will help expedite recovery and cool people down via driving the parasympathetic nervous system – this work should be EASY and conversational, around 50% effort. Overall, we want Athletes to have fun today and work with someone new if possible.