BOX BRIEF
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CROSSFIT
“TURF TOE”
15 Power Clean and Jerks
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks
WHITEBOARD BRIEF
STIMULUS
19:00-25:00 workout.
We have a pull from the ground to overhead and a hang from overhead with toes to the bar.
Both of these movements have a large range-of-motion at the hip aka lots of bending at the hip.
CLEAN AND JERK
15 Clean & Jerks should take between 1:30-2:00. Think of doing 1 Clean & Jerk every 6-8 seconds.
RUN
800m Run should take ~3:30-4:30.
TOES TO BAR
30 Toes-to-Bar should take between 1:30-2:30 / 5 sets and under / 6+ reps per set.
STRATEGY/EFFICIENCY TIPS:
As we dive more into strategy, try to avoid burying yourself into a hole during the first round of Clean & Jerks.
Quick singles will help keep the heart rate down and save the grip.
The time to bring the fire will be on the last set of 15 C&J’s.
Much like “Go Fetch” from last Wednesday, the run will a place to recover.
Be sure we can stick to sets of at least 6+ on Toes-to-Bar.
19:00-25:00 workout.
We have a pull from the ground to overhead and a hang from overhead with toes to the bar.
Both of these movements have a large range-of-motion at the hip aka lots of bending at the hip.
CLEAN AND JERK
15 Clean & Jerks should take between 1:30-2:00. Think of doing 1 Clean & Jerk every 6-8 seconds.
RUN
800m Run should take ~3:30-4:30.
TOES TO BAR
30 Toes-to-Bar should take between 1:30-2:30 / 5 sets and under / 6+ reps per set.
STRATEGY/EFFICIENCY TIPS:
As we dive more into strategy, try to avoid burying yourself into a hole during the first round of Clean & Jerks.
Quick singles will help keep the heart rate down and save the grip.
The time to bring the fire will be on the last set of 15 C&J’s.
Much like “Go Fetch” from last Wednesday, the run will a place to recover.
Be sure we can stick to sets of at least 6+ on Toes-to-Bar.
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