Box Brief
CROSSFIT
Closing Time (Distance)
On the 2:00 x 10 Rounds:
30 Double Unders
5 Power Snatches
Max Meter Row With Time Remaining
* No Rest Between Rounds
On the 2:00 x 10 Rounds:
30 Double Unders
5 Double Dumbbell Power Snatches
Max 10 Meter Shuttle Runs
No Rest Between Rounds
WHITEBOARD BRIEF
After completing the jump rope and power snatches, you’ll row for max meters in whatever time remains in the 2-minute window
Your score today is total meters accumulated at the end of the workout
Do not reset your monitor at any point during the workout so you can maintain a running count
DOUBLE UNDERS
Aim for big, ideally unbroken sets on the rope if possible
You can always break the power snatches that follow into singles and get your breath there
With a quick transition back to the rope, lay it down neatly on the ground for the next round
POWER SNATCHES
If this weight is very manageable for you, think about unbroken sets
The middle option would be to complete a few unbroken reps followed by singles to the finish
The steadiest option is to go singles from the very beginning
The touch-and-go option gives you more time on the machine, but singles get you there with more energy
Choose the option that you think sets you up best for the machine that follows
ROW
When rowing for meters over 10 rounds, every second counts, so look to get into the machine quickly
Since there is no rest before the jump rope in the next round, think of a pace that you can ideally hold across the board
Use the meters you complete in the first 1-2 rounds as your target for the remainder of the workout
If you got 200 meters the first couple times, see if you can hold right around that number each time
Become an active participant in your health.
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