Box Brief
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CROSSFIT
“Adderall”
0:00 – 10:00
1 Mile Run
Max Clean and Jerks
10:00 – 13:00 Rest
13:00 – 20:00
800 Meter Run
Max Power Snatches
20:00 – 23:00 Rest
23:00 – 27:00
400 Meter Run
Max Thrusters
WHITEBOARD BRIEF
Your final score for the workout is all three barbell rep numbers added together
1ST ROUND
The 1 mile run eats up the majority of this 10 minute window
Push hard on the run to have a good amount of time on the barbell
Once you’re in the door, work through quick singles until the finish
Look to maintain a very strong pace between each rep
2ND ROUND
The 800 meter run eats up about half the time of this 7 minute window
Find a similar pace to what you held on the 1 mile run, as you’ll have a similar amount of time to work
When you’re in the door, once again work through urgent singles until the finish
3RD ROUND
While we completed singles on the first two movements, we’re working through bigger sets here, as the bar doesn’t come back down to the ground
Run a little slower than the first two efforts to allow yourself to work through big sets on the thrusters
Think about stringing together 2-3 bigger sets on the barbell to finish out this workout
Become an active participant in your health.
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