Box Brief
CROSSFIT
“Pull It Together”
Part 1: (0-7 minutes)
50 Burpee Box Jump Overs
then…
Part 2: (7-20 minutes)
AMRAP
600/500 Meter Row
9 Deadlifts
12 Single Dumbbell Burpee Box Step-Overs
** Put the time completed for Part 1 in your comments
:: Alternate Variation ::
AMRAP 13:
15 Lateral Squat Jumps Over Dumbbells
12 Double Dumbbell Deadlifts
9 Burpees
WHITEBOARD BRIEF
Today’s two part workout starts with 50 burpee box jump overs for time
Cap part 1 at 6 minutes to ensure at least 1 minute of rest heading into the second part
Expect to complete about 3 rounds of work during part 2
PART 1
The 50 burpee box jump overs are all about finding a pace that you won’t slow down from
With this being such a rhythm movement, hold a rep number ‘on the minute’ that you are confident of holding from start to finish
PART 2
The second part is all about managing the weighted movements
Row at a pace that allows you to thrive on the barbell and dumbbell
Pace out these two challenging station as needed, as all the movements in this triplet directly interfere with each other
You might aim for 2-3 sets on the barbell and one steady pace on the dumbbell
Imagine a speed and break-up strategy that you’d hold if you were completing 3 rounds for time
Cap part 1 at 6 minutes to ensure at least 1 minute of rest heading into the second part
Expect to complete about 3 rounds of work during part 2
PART 1
The 50 burpee box jump overs are all about finding a pace that you won’t slow down from
With this being such a rhythm movement, hold a rep number ‘on the minute’ that you are confident of holding from start to finish
PART 2
The second part is all about managing the weighted movements
Row at a pace that allows you to thrive on the barbell and dumbbell
Pace out these two challenging station as needed, as all the movements in this triplet directly interfere with each other
You might aim for 2-3 sets on the barbell and one steady pace on the dumbbell
Imagine a speed and break-up strategy that you’d hold if you were completing 3 rounds for time
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