BOX BRIEF
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CROSSFIT
“DOWN TO CLOWN”
For Time:
500/400m Row
21 Power Cleans, 21 Push Jerks
500/400m Row
15 Power Cleans, 15 Push Jerks
500/400m Row
9 Power Cleans, 9 Push Jerks
ALTERNATE VARIATION
For Time:
400m Run
21 Double Dumbbell Cleans
21 Double Dumbbell Push Jerks
400m Run
15 Double Dumbbell Cleans
15 Double Dumbbell Push Jerks
400m Run
9 Double Dumbbell Cleans
9 Double Dumbbell Push Jerks
WHITEBOARD BRIEF
15:00-20:00 workout
Pull-Pull-Push on repeat with a descending barbell rep scheme.
500/400m = 1:45-2:00
21/15/9 Power Cleans (moderate) = 2:00/1:30/1:00 (averages)
21/15/9 Push Jerks (moderate) = 1:30/1:00/:30 (average)
EFFICIENCY TIPS :
Think “negative splits” on the rower. Build to a fast finish. The difference between rowing a 1:45 or 2:00 split and rowing a 1:40 or 1:50 split, can put athletes in a recovery hole. Save the big push for the last row.
If you are strong in the Power Clean and Push Jerk, try to only break once across the 21-15-9. If the loading is manageable but feels heavy, consider breaking each set two times (i.e., 7-7-7, 5-5-5, 3-3-3).
While there are more breaks, this strategy will allow athletes to stayer fresher, for longer.
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