BOX BRIEF
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24 Heroes in 24 Hours
Memorial Day Weekend
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CROSSFIT
“POWER ROWPE”
AMRAP 30:
50 Double Unders
500m Row
50 Double Unders
5 Rounds of “The Chief”:
3 Power Cleans
6 Pushups
9 Air Squats
ALTERNATE VARIATION
AMRAP 30:
50 Double Unders
400m Run
50 Line Hops
5 Rounds of Dumbbell “The Chief”:
3 Double Dumbbell Cleans
3 Push-ups
3 Air Squats
WHITEBOARD BRIEF
A good looooooong Saturday workout – 30:00 of pure joy! Quick introduction and let’s get moving!
8:00-10:00 a round = ~3+ Rounds
3 full rounds is the goal!
EFFICIENCY TIPS:
Even if you can do 50 Double-Unders consecutively, it may be an idea to take a short break. Think 40-10 or 30-20. A short break here and there can go a long way.
Use the row to recover. This should be a moderate effort, but by no means”easy”.
5 rounds of “The Chief” should take less than 5:00 and the Push-Ups will come around fast. Push for unbroken on the Power Clean, unbroken on Push-Ups (but be ready to break as soon as they become a struggle), and take a :1 to :2 pause at the top of every squat.
The last rounds of “The Chief” will be go time!!! No pausing in the squats 😉
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