Box Brief
Bring a Friend Week 9.21.20 – 9.25.20
Quarterly Inbody Scans – Ardmore
CROSSFIT
STRENGTH:
Bench Press
15 minutes to Build to a Heavy 8 Reps
Rep Scheme:
3-3-5-5-8-8
CONDITIONING:
“DB12”
AMRAP 12:
25 Double Unders
15 Double Dumbbell Deadlifts
25 Double Unders
15 AbMat Sit-ups
WHITEBOARD BRIEF
Expect to complete about 6-8 rounds in “DB12”
This works out to a round every 1:30-2:00
In this workout, we can play to the nature of the movements to help maintain a higher intensity
We can almost think of each round as 3 working stations + 1 active rest station
Push the pace on the double unders and the deadlifts
Slow down the abmat sit-ups to “reload” for the double unders and deadlifts
This tempo allows us to “recover” on the easiest station in order to work hard on the movements that have the biggest bang for the buck
Reducing your speed on the sit-ups should allow you to maintain unbroken sets through the smaller double under sets and lighter deadlifts
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