BOX BRIEF
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CROSSFIT
“A THING OR TWO”
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches
** This is Part 1 of a 2 Part Workout
** Rest 2:00 between Rounds
** Score is the Number of Snatches
Squat Snatch
8 Minutes to Build to a Heavy Single
** This is Part 2
** Begins at 25 minutes
ALTERNATE VARIATION
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Double Dumbbell Plank Rows
Max Single Dumbbell Power Snatches
*Rest 2 Minutes Between Rounds
WHITEBOARD BRIEF
30:00 workout with two parts
Part 1 – “A Thing Or Two” – the goal is to accumulate as many Squat Snatches as possible across all 6 rounds.
Aim to leave ~:30 for Squat Snatches. Scaling reps will be required to ensure we make it to the Squat Snatches.
It will be a fight to make it to the barbell.
At 22:00, we will start Part 2 – Build to a Heavy Squat Snatch.
Aim to make 3-4 attempts. Log heaviest lift.
EFFICIENCY TIPS:
Squats – Move fast through the squats. This sounds obvious, but there has to be a conscious effort to pull yourself down into the squat. We are looking to clear the squats in under :40.
Push-Ups – Try to not go slow on the way down. It’s a lot of work on the arms. Think of a “controlled fall” to the bottom. This position is still active.
Pull-Ups – Use the hips! The arms will be fatigued coming off the Push-Ups. Capitalize on “fresh”hips.
Squat Snatch – Take the time to set-up well and work your way through fast singles. Once you catch your groove, hit a double or triple if you’re feeling it.
“HEAVY SINGLE SQUAT SNATCH”
8:00 to establish a heavy Squat Snatch for the day.
Take a few mins to recover before making the first attempt.
The goal is to lift under fatigue, but not “at all costs”.
We are looking for 3-4 quality attempts.
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