BOX BRIEF
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CROSSFIT
“Emergency Brake”
30/24 Calorie Assault Bike
30 Power Cleans
30/24 Calorie Assault Bike
30 Front Squats
30/24 Calorie Assault Bike
30 Squat Cleans
2:00 on, 1:00 off
**Athletes Pick Up Where They Left Off in the Chipper
** 24:00 Time Cap
ALTERNATE VARIATION
For Time
60 Line Hops
50 Double DB Power Cleans
60 Line Hops
50 Double DB Front Squats
60 Line Hops
50 Hang Squat Cleans
WHITEBOARD BRIEF
Ooooo this one definitely has a gut-check feel to it!
We will work through 2:00 on/work, 1:00 off/rest, until we finish the workout or reach 24:00 (cap).
The goal is to finish each element in 2:00 or under (i.e., 30/24 cals Assault Bike = under 2:00 / 30 Power Cleans = under 2:00)
EFFICIENCY TIPS
Assault Bike – Pick an RPM that is sustainable vs. pushing very hard and dying out fast. A 1-minute recovery is not a lot.
Power Cleans – Once the grip starts to fatigue, cue your athletes to drop the bar and rest the grip. A quick 5-second rest can go a long way.
Front Squats – A 1-2 second pause at the top is recommended as the legs start to tire. Breathe at the top.
Squat Cleans – This is a tricky one! It’s the last movement of the workout – can we bring a big set from the start? Try for 10. If that is out of reach, descending repetition schemes are helpful 5-4-3-2-1 will get you to 15 reps…from there, can we go another 5-4-3-2-1?
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