BOX BRIEF
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CROSSFIT
“STAND & DELIVER”
AMRAP 16:
10 Double DB Box Step Overs
100m DB Farmer’s Carry
200m Run
:30 L-Sit (Accumulate)
40 V-Ups
Starting at the 0:00 Perform 3 Double Dumbbell Burpee Deadlifts every :30
ALTERNATE VARIATION
AMRAP 16:
10 Double DB Reverse Lunges
100m Farmers Carry
200m Run
:30 L-Sit (Accumulate)
WHITEBOARD BRIEF
This workout should be called “Hold On”.
We have some low hanging grip-tastic work ahead of us.
Each movement should be completed with ~1:00.
The goal is to achieve 4+ rounds
EFFICIENCY TIPS:
It will be a challenge to go unbroken on the DB Box Step-Over and straight into the Farmer’s Carry, so we have a few options: 1) Do a 5+5 or 8+2 on the Step-Over (rest the grip), or 2) Do 10 unbroken Box Step-Overs and rest at 50m on the turnaround.
Staying tall in the run, fall into the stride. It will be easy to use the run as recovery, but resist the urge to fall into that mindset. Try to catch the person in front of you OR don’t let the person behind you catch you. Set mini-goals!
Big set on the L-Sit! Once you come down, it’s hard to get back up and stay up. Please down hard and squeeze both legs. We can always do 1-2 more seconds than we think.
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