Box Brief
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CROSSFIT
“Underground”
For Time:
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups
Every 3 Minutes [Starting at 0:00]:
12/9 Calorie Assault Bike
WHITEBOARD BRIEF
GENERAL
While this looks like a ton of work on paper, the workout is very front loaded
Progress will feel slow initially, but will speed up as the workout moves along
The majority of the work takes place in the first two rounds
Staying laser focused on 1 station at a time can help this descending rep workout feel more manageable
It can be helpful to think of each of these windows as 3-minute AMRAPs instead of a big “for time” workout
ASSAULT BIKE
While there is a big payoff for putting out on the bike, this may be the best station to just keep moving forward
Moving at a steady pace will allow you to catch your breath and “reload” for the challenging movements that follow, while still getting off the machine in a respectable time
On the assault bike, cruising around 65/60 RPMs will get you done in this time frame without smashing you for the other stations
DOUBLE UNDERS, SIT-UPS, HAND RELEASE PUSH-UPS
The big thing to take into consideration here is how to approach the double unders and hand release push-ups
With a heavily front loaded workout, it’s all about getting through the first 2 rounds efficiently
Break up these movements before you feel like you’re going to hit failure
This allows you to rest less between sets and sustain your pace through the final 3 rounds
Being slightly more conservative in the first 2 rounds can afford you the opportunity to be more aggressive as the reps get smaller
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