Thursday 5.30.19 CrossFit

Box Brief

I PEE all the DAMN time…..Should you be concerned?
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1: Front Box Squat 10 x 2
2: Standing High Box Jumps 8 x 2

2 Rounds
25 Power Cleans
25 Lateral Burpee Bar Hops


Glute Ham Raises 4 x 8
Single Leg Barbell RDLs 4 x 6



With a running clock:
0:00-10:00, AMRAP
Row 250 Meters
15 Abmat Sit-ups
50 Double Unders
Rest 30s between Rounds

12:00-20:00, AMRAP
Row 250 Meters
15 GTOH with a plate
100 Single Unders
Rest 30s between rounds

22:00-28:00, AMRAP
Row 250 Meters
10 Walking OH Lunges w. plate
50 Jump Rope, Single Leg jumps


– Strength: Today is week 2 of our Front Box Squats and week 1 box jumps. This work is meant to be fast/explosive and form and speed should not be compromised on any sets. Remember, this work is incredibly beneficial in utilizing fast twitch muscle fiber and vital to your clients’ long-term success and health. Build value in moving with maximal velocity and let people know that moving fast is just as important as going heavy. Box Front Squats are only 5% heavier from last week – you would be better served going lighter vs heavier if there is any question. For the standing box jumps these are only done to a challenging height – no max height.
– Metcon: Benchmark workout that is going to challenge Athletes to hang on to a tough pace. Cleans should be light and capable of being done in big sets – this time cap is meant to be tight so you need to be smart about weight choices. For those of you that have NOT done this workout before, this is a brutal workout that most will time cap on. This is okay as we want Athletes to push themselves to make that time cap. This is also a great workout to see massive improvements when retested – you’ll see this one again in 12-16 weeks without fail. Adv athletes shoot for sub 7 minutes, Int: Sub 9, Beg: Sub 10.