Box Brief
Quarterly ‘Baseline’ and Inbody Rest Test Day
Wayne – Saturday 6.29.19
Ardmore – Sunday 6.20.19
CROSSFIT
STRENGTH
Back Squat
3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90
METCON
3 Rounds
15 Cal Row
10 UB Power Cleans
– 5min Rest –
3 Rounds
15 Cal Bike
10 UB T2B
FINISHER
1a) Banded Pull-aparts 3 x 25
1b) KB Curls 3 x 10
– Or –
Summer Slim Down Xtra Work
ENDURANCE
METCON
AMRAP: 10-8-6-4-2
30 Cal Bike
30 Box Jumps
30 KB Swings
30 Jumping Pull-Ups
30 KB Push Presses
30 Knees-to-Elbows
30 Wall Balls
30 Back Extensions
30 Burpees
30 Lunges
30 Cal Bike
*Rest 1min between AMRAPs
KIDS/TEENS
STRENGTH/SKILL
Angry Gorilla
METCON
AMRAP 6
3 Wall Balls
3 KB Deadlifts
3 Ball Slams
WHITEBOARD BRIEF
– Strength: Final week of our back squat work. The goal today is to build over the course of 6 sets to 90% for a perfect single. Athletes should go off of their most recent back squat and like last week even if these percentages feel lighter we want people to stick to the plan – for some 90% x 1 might feel smooth and almost even fast.
– Metcon: Each piece should be an all-out sprint – quite different than this weeks marathon aerobic pieces. Weight choices should feel light and all BB movements should be capable of being done UB. If athletes trained more than 3x this week they can decide how hard they want to push these pieces.
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