Box Brief
Register for the CrossFit Open
CrossFit Kids: Bring a Friend Week!
Ardmore, 30 September – 4 October
Ardmore Happy Hour: 4 October
Quarterly Re-Assessments (Baseline and InBody), 5-6 October
CROSSFIT
STRENGTH:
Back Squat
CONDITIONING:
“Underbelly”
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into…
50-35-20:
Double Unders
Air Squats
KIDS/TEENS
SKILL:
Rope Climb
CONDITIONING:
“Strongman”
In Teams of 2-3
3-5 Rounds
1-Min Each Station:
1. Tire Flip
2. Sled Push
3. Buddy Barry or Farmers carry
WHITEBOARD BRIEF
“Underbelly” should take somewhere between 12-20 minutes. If you are comfortable going big on the rope, the next place to make up time would speeding up the cycle time of your abmat sit-ups and air squats. If you are less comfortable with big sets on the rope, slow down the cycle time of the other two movements to better compose yourself for double-unders. One other strategic piece with all the transitions to and from the rope is to make sure you neatly place your jump rope on the ground: untangling a rope 6 times during the workout can add up to almost a minute of lost time.
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