BOX BRIEF
UPCOMING EVENTS
2021 Amazing Race
2021 Enquinox Liftoff
Quarterly ReAssessment and Demo Day
CROSSFIT
KING SHARK
20-16-12-8-4
Dumbbell Deadlifts
15-12-9-6-3
Box Jumps
10-8-6-4-2
Dumbbell Thrusters
WHITEBOARD BRIEF
STIMULUS and GOALS
This is a moderate effort focused on unbroken or 2 sets with smooth transitions. Weight should be movable where athletes should have no problem with keeping a consistent pace through.
Target time: 11-13 minutes
WORKOUT STRATEGY & FLOW
Double dumbbell deadlifts
Aim for unbroken sets here if the grip feels good but, be mindful and listen to the body if rest is needed. Smooth and consistent, standing all the way up each rep while breathing at the top will help sustain a steady heart rate and help keep the back from staying under tension. Only one end of each dumbbell makes contact with the floor at the bottom.
Box Jumps
Athletes should use a height box that they feel comfortable (not a height that is intimidating) moving non-stop throughout the workout.
Double Dumbbell Thrusters
Athletes will use two dumbbells for this movement and should use a weight that will allow them to perform all sets unbroken. Dumbbells will be held on the shoulders during the squats and then pressed overhead when standing.
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