Box Brief
New Apparel Preorders at the Box
Friendsgiving 10K Row supporting Live Like Blaine
CROSSFIT
“Again and Again”
On the 10:00 x 3 Rounds:
400 Meter Run
30/24 Calorie Row
200 Meter Weighted Run
20 Double Dumbbell Squats
:: At Home Variation ::
On the 10:00 x 3 Rounds:
400 Meter Run
30 Double Dumbbell Squats
200 Meter Double Dumbbell Farmers Carry
WHITEBOARD BRIEF
Your final score will be the slowest of the 3 rounds
To get the right stimulus and build in enough rest, these rounds should take 8 minutes or less to complete
If approached properly, our slowest round and fastest round should be within about 10 seconds of each other
The two movements that we’ll put a high priority on are the row and dumbbell squats
We get a big payoff for a higher power output on the rower
The squats are the last movement before resting and the only place we’d stop moving
For these reasons, it’s important to put strong efforts towards these two stations
Look to establish a smooth pace on both runs that allows you to push these high priority movements
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