BOX BRIEF
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CROSSFIT
STRENGTH:
Back Squat
CONDITIONING:
“FRONT LOADED”
21-18-15-12-9:
Front Squats
Kettlebell Swings
Lateral Burpees Over Barbell
ALTERNATE VARIATION:
For Time
21-18-15-12-9:
Goblet Squats
Single Dumbbell Swings
Burpees over Dumbbell
WHITEBOARD BRIEF
12:00-18:00 workout.
Loading should allow for 1-3 sets across all movements.
We can aim to clear the first round of 21’s between 3:00-4:00.
STRATEGY/EFFICIENCY TIPS:
The more the bar can sit on the shoulders, the easier on the wrists. Choose the grip that allows for this.
If the loading is light, challenge yourself to go unbroken on every set. If it’s a little heavier, try to clear all sets in less than 3 sets.
Take a quick breath before putting the hands on the ground aka ‘Breathing Burpees”.
Become an active participant in your health.
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