Box Brief
New Outdoor Training Space in Downtown Ardmore!
Tuesday | Thursday, 5:30p and 6:30p
Saturday, 8:00a
September Newsletter
CROSSFIT
CONDITIONING:
“20 Questions”
For Time:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats
On the Minute: 5 Burpees
VIRTUAL WOD
CONDITIONING:
“20 Questions”
For Time:
20 Double DB Power Cleans
20 Double DB Thrusters
20 Double DB Push Press
20 Single Arm DB Power Snatches
20 Single Arm DB Overhead Squats
20 Double DB Front Squats
On the Minute: 5 Burpees
WHITEBOARD BRIEF
We intended time range of this workout is between 12-18 minutes
Today’s workout is all about getting started on the barbell movements as quickly as possible following the burpees
The burpees are essentially the “recovery” of the workout
Move at a steady pace that allows you to get your hands on the bar immediately after the 5th rep
Breathing through your burpees and transitioning directly to the bar will help you get deep into the set of 20 quickly
A good way to think about each barbell movement is two sets of 10
It is much easier to pick up the bar quickly when you only have to get 10 reps done instead of 20
Follow this “just start” format across the board to efficiently start checking barbell movements off the list
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