BOX BRIEF
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CROSSFIT
“Crew Neck”
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks
Run 400m
ALTERNATE VARIATION
For Time:
27-21-15-9
Double DB Bent Over Row
Double DB Push Jerk
400 meter Run
WHITEBOARD BRIEF
This workout has a beautiful combination of movements – pull, push, run. Lots of opportunity for a high heart rate too.
Another longer time domain – 16-22 minutes
EFFICIENCY TIPS
Breaking up the C2B Pull-Ups early is a good call. 5 Rounds is a bit of a marathon. If you are strong in this movement, perhaps go for 2 sets early on and then 3 sets.
The Push Jerk is sneaky! It’s tempting to go for big sets, but try not to bite of more than can be chewed. A similar approach to that of the C2B Pull-Up is not a bad strategy. If your athletes are strong overhead, they can likely do this in 2 sets. Remember, as the arms get tired….punch a little lower under the bar and move the feet out.
Recover on the run, but push to be a little uncomfortable. For those looking to get a time around 16:00, the run cannot be a recovery. Running ~1:45 400m’s will be very competitive.
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