BOX BRIEF
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CROSSFIT
“COUNTER CLOCKWISE”
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts
200 Meter Run
7 Double Dumbbell Burpee Power Cleans
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks
WHITEBOARD BRIEF
STIMULUS
21:00 workout.
One round should ~5:00. 4:30 will be fast and -6:00, leaving ~1:00-2:30 to rest.
The goal is to sustain a challenging time across all 3 rounds
STRATEGY
Maintain an upright torso to counter the amount of trunk flexion on the DB’s. Relax the shoulders. Run at a pace that allows for fast movement on the DB’s. Going :10 slower on the run may allow you to move faster on the DB’s.
Every time you stand up with the DB’s, brace HARD through the mid-section! The trunk may be slightly rounded due to the height of the DB on the ground, but we should still brace and lift the chest as hard as we can.
“Party Feet” to save the arms. Move the feet in and out as needed. Reminder: the stance you choose must help you display the points of the performance for that movement. Moving poorly, even though quicker, is not how we achieve long-term health and fitness.
Become an active participant in your health.
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