Box Brief
CROSSFIT
STRENGTH
Stamina Squats
Odd Minutes: 1 Front Squat
Even Minutes: 2 Back Squats
CONDITIONING:
“Funday”
AMRAP 4 x 5 Rounds:
500/400 Meter Row
15 Double Dumbbell Push Press
Max Burpee Pull-ups
:: Alternate Variation ::
AMRAP 4 x 5 Rounds:
400 Meter Run
15 Double Dumbbell Push Press
Max Burpees
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
Your score is the total number of burpee pull-ups completed over the 5 rounds
You’ll immediately transition back to the rower for the next round when the 4 minutes is up
ROW
With a 20-minute total effort today, look to row at a pace that you could see yourself holding for this time frame
It is better to go a touch slower here in order to maximize your efforts on the following two movements
DOUBLE DUMBBELL PUSH PRESS
15 reps can be manageable for unbroken sets, but let’s not think of this as the total number
Aim to get to at least 9 reps before making a call whether to hold on or take a quick break
Thinking only 9 reps can help you get your hands on the dumbbell a lot quicker following the row
If you need a break, take it
If you’re feeling good, hold on for the final 6
BURPEE PULL-UPS
This station is all about rhythm
It’s likely that you’ll have a minute or just over to complete this station
With this being the scored portion of the workout, look to stay moving
Even if this causes the first 100 meters of the row to be a touch slower, it’s work the effort
Use your rep number completed in the first round as your goal for the final four rounds
You’ll immediately transition back to the rower for the next round when the 4 minutes is up
ROW
With a 20-minute total effort today, look to row at a pace that you could see yourself holding for this time frame
It is better to go a touch slower here in order to maximize your efforts on the following two movements
DOUBLE DUMBBELL PUSH PRESS
15 reps can be manageable for unbroken sets, but let’s not think of this as the total number
Aim to get to at least 9 reps before making a call whether to hold on or take a quick break
Thinking only 9 reps can help you get your hands on the dumbbell a lot quicker following the row
If you need a break, take it
If you’re feeling good, hold on for the final 6
BURPEE PULL-UPS
This station is all about rhythm
It’s likely that you’ll have a minute or just over to complete this station
With this being the scored portion of the workout, look to stay moving
Even if this causes the first 100 meters of the row to be a touch slower, it’s work the effort
Use your rep number completed in the first round as your goal for the final four rounds
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