BOX BRIEF
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CROSSFIT
“OVER THE EDGE”
5 Rounds For Time:
15 Overhead Squats
12 Chest to Bar Pull-ups
9 Burpee Box Jumps
WHITEBOARD BRIEF
STIMULUS
10:00-15:00 workout
Category: Threshold
One round should take between 2:00-3:00.
OVERHEAD SQUATS
15 light-loaded Overhead Squats should take between :30-:60. This is a load that can be completed in 1-2 across all 5 rounds.
CHEST TO BAR PULL-UPS
12 Chest to Bar Pull-Ups should take between :20-1:00. This is a rep scheme that can be completed in 1-3 sets across all 5 rounds.
BURPEE BOX JUMPS
9 Burpee Box Jumps should take between :40-1:00
STRATEGY
Holding 2:00-2:30 rounds calls for an intelligent approach.
Even if we can clear 15 Overhead Squats consecutively, if it negatively impacts the Chest to Bar Pull-Up, it may be smart to take one break on the Squats.
This quick break may give the arms just enough rest to keep the Pull-Ups a little fresher.
If Overheads Squats are a challenge, reduce the reps to 10 and/or reduce the load, and still break only once. Multiple breaks will suck the time away.
Break the Chest to Bar Pull-Ups to save the shoulders. Options include: 10-2; 8-4, 6-6. If we need to break more than 4 times to clear the 12 reps, reduce the reps to 10 or 8, or opt for a regular chin over the bar pull-up.
Nice and steady on the Burpee Box Jumps…until the last round! On the fifth round, it’s time to burn it down!!
Become an active participant in your health.
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