Box Brief
CROSSFIT
“Hurts So Good”
AMRAP 16:
30 Bar-Facing Burpees
30 Hang Squat Cleans
30 Box Jump Overs
30 Overhead Squats
30 Toes to Bar
30 Thrusters
:: Alternate Variation ::
AMRAP 16:
30 Dumbbell-Facing Burpees
30 Alternating Single Dumbbell Hang Squat Cleans
30 Lateral Hops Over Dumbbell
30 Goblet Squats
30 AbMat Sit-ups
30 Single Dumbbell Thrusters
WHITEBOARD BRIEF
Let’s make it a goal to choose weight and variations that get us through 1 full round today
With 6 stations per round, this means we can take 2:40 on average per station to finish 1 round
The steady movements where we’re not holding anything today are the bar-facing burpees and the box jump overs
All the other movements, where we are holding onto something, we’ll break-up in some fashion
The goal on the steady movements is to find a speed that allows you to stick to your plan on the weighted movement that follows
The goal on the others movement is to plan your breaks ahead of time
The breaks between sets when they’re planned are much shorter than unplanned breaks
Be intentional with your sets, choosing something that probably feels a touch conservative
Become an active participant in your health.
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