Monday 04.26.21 Workout

BOX BRIEF

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CROSSFIT

“Quadratic Formula”

4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs
12 Toes to Bar
9 Dumbbell Front Squats

ALTERNATE VARIATION

4 Rounds For Time:
18 Ten meter Shuttle Runs
15 Burpees Over Dumbell
12 Toe Raises
9 Dumbbell Front Squats

WHITEBOARD BRIEF

10-12 minute workout: Rounds will average between 2:30-3:30

EFFICIENCY TIPS


Remain steady on the row. It’s a small enough number of cals that we can push our cals/hour a little higher.

You can push on the Box Jump Overs, but 15 is an “in-betweener”, meaning it’s just enough to pack a good punch. It may be worth stepping off the box to lower the heart rate.

Big sets for a set of 12! If you are not a 12 unbroken athlete, think 10-2 or 8-4. As soon as you start to lose the swing, come down for a quick break. Inefficiencies punish the TTB.


9 is 9 is 9. Unbroken. The worst part about these 9 is having to Row afterwards. But, all-in-all, move fast through these and hit range of motion at the bottom AND at the top!

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By | 2021-04-25T18:01:02-04:00 April 25th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Monday 04.26.21 Workout