Box Brief
CUSTOM PROGRAMMING
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CROSSFIT
STRENGTH
3 Position Snatch
WORKOUT
“Hop Scotch”
5 Rounds
10 Power Snatches
10 Box Jump Overs
ENDURANCE
WORKOUT
5 Rounds
10 DBs Push Press
10 Box Overs
– 2min Rest –
4 Rounds
10 DBs Front Squats
10 Box Jumps
– 2min Rest –
3 Rounds
10 DBs Thrusters
10 Box Jumps
– 2min Rest –
100 Cal Row
KIDS/TEENS
REST DAY
WHITEBOARD BRIEF
A couple break-up strategy ideas:
• 6-4 or 5-5 (Bigger chunks, but can also come with bigger breaks)
• 4-3-2-1 (Descending reps schemes can be easier to tackle mentally and physically)
• 1-2-3-4 (This can be helpful coming off the box jump overs, as it gets you started on your set with an easy with a single rep before building up)
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