BOX BRIEF
UPCOMING EVENTS
2021 Amazing Race
2021 Enquinox Liftoff
Quarterly ReAssessment and Demo Day
CROSSFIT
OH MY TOSH
[On the 0]:
200 Meter Run + 3 Deadlifts[On the 2]:
400 Meter Run + 6 Deadlifts[On the 6]:
600 Meter Run + 9 Deadlifts[On the 12]:
200 Meter Run + 3 Deadlifts[On the 14]:
400 Meter Run + 6 Deadlifts[On the 18]:
600 Meter Run + 9 Deadlifts[On the 24]:
200 Meter Run + 3 Deadlifts[On the 26]:
400 Meter Run + 6 Deadlifts[On the 30]:
600 Meter Run + 9 Deadlifts
WHITEBOARD BRIEF
STIMULUS: “OH MY TOSH” is a strategic Sprint. . . somewhat of a Pacer!
STRATEGY: Athletes should finish 200 Meters in under 1:00, 400 Meters in under 2:00 and 600 Meters in 3:00. Athletes should aim for an unbroken set of 3 Deadlifts, possibly 1 break on the set of 6 Deadlifts, and potentially 1-2 breaks on the set of 9 Deadlifts. Ideally, this is a weight that athletes could hold onto unbroken Deadlifts for 3, 6, and 9 in the first round and strategically break.
SCALING: Athletes should choose a barbell weight that is challenging but doable for an unbroken set of 9 Deadlifts when fresh.
SCORING: Today’s score is the Sum Total Time of all 9 rounds. 32-36 Minutes
-Athletes should move quick on the run
-Athletes should go unbroken on the sets of 3 Deadlifts
-Athletes should go unbroken or break 1 time on the set of 6 Deadlifts
-Athletes should go unbroken or break 1-2 times on the set of 9 Deadlifts
-This is a fast pace workout in each interval BUT athletes should be smart because this workout adds up quickly. . . specifically after the first 9 Deadlifts!
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