Box Brief
Register for the CrossFit Open
CROSSFIT
STRENGTH:
Back Squat
CONDITIONING:
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs
15 Dumbbell Front Squats
15/12 Calorie Assault Bike
SCORE: Slowest Round
ENDURANCE
CONDITIONING:
“Angelica”
5 Rounds
20 Double Unders
10 Russian Twists w/ Plate
—Directly Into—
5 Rounds
200m Plate Run
10 Burpees to Plate
10 OH Walking Lunges w/ Plate
10 STOH w/ Plate
1:00 Rest
—Directly Into—
100 Mountain Climbers
35-min Time Cap
KIDS/TEENS
STRENGTH:
3 Rounds
15 Sit ups
10 DB Bent Over Rows
CONDITIONING:
400m Run
100 Double Unders
50 Lunges
100 Double Unders
400m Run
WHITEBOARD BRIEF
CROSSFIT: The score today is the slowest of the 5 rounds. Start fast on the bike, with a 3-7 second sprint then settle into a strong pace to finish out each round. Use a weight that allows you to hold onto the dumbbells unbroken each round. If these are paced out correctly, all rounds will be within about 5 seconds of each other.
ENDURANCE: This three-part chipper hits the legs, shoulders and core. Choose a heavier, challenging plate to hold on to throughout the entire workout. Don’t worry too much about getting time-capped; find a slow/steady pace that you can maintain and ride out for a longer period of time.
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