Box Brief
CROSSFIT
STRENGTH:
Back Squat
10-8-6-4-2
CONDITIONING:
“Rush Hour”
On the 4:00 x 5 Rounds:
20/15 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches
Outdoor & At Home Variation
On the 4:00 x 5 Rounds:
200 Meter Dumbbell Run
20 Alternating Dumbbell Snatches
10 Lateral Burpees Over Dumbbell
WHITEBOARD BRIEF
To get the right stimulus and proper rest, rounds should take less than 3 minutes to complete
With your score being the slowest of the 5 rounds, we’re looking for a consistent intensity across the board
Look to keep your fastest round and slowest round within a few seconds of each other
The movement that has the biggest chance of “falling off” is the bike
Coming off rest, start fast to get that first calorie quick, but settle into a pace you see yourself holding in rounds 3-5
Move through a strong, but steady pace on the burpees that allows you to get right to the snatches
The snatches can be performed as quick singles or touch-and-go reps
If you see yourself going singles later on, complete one rep at a time from the beginning
If you go touch-and-go early and singles later, there is likely a big drop off in time
Sticking with one option keeps your round time more even
Become an active participant in your health.
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