Box Brief
CROSSFIT
STRENGTH:
Press Complex
Build to a Heavy Complex
Every 2 Minutes x 6 Sets:
3 Push Press
3 Push Jerks
CONDITIONING:
“Uplifting”
AMRAP 10:
3 Box Jump Overs
3 Toes to Bar
3 Push Jerks
3 Chest to Bar Pull-ups
6 Box Jump Overs
6 Toes to Bar
6 Push Jerks
6 Chest to Bar Pull-ups
…
Add 3 Reps Each Round
:: Outdoor & At Home Variation ::
AMRAP 12:
3 Single Dumbbell Step Back Lunges (Each Side)
3 Single Dumbbell Weighted Sit-ups
3 Single Dumbbell Bent Over Rows (Each Side)
6 Single Dumbbell Step Back Lunges (Each Side)
6 Single Dumbbell Weighted Sit-ups
6 Single Dumbbell Bent Over Rows (Each Side)
…
Add 3 Reps Each Round
WHITEBOARD BRIEF
Your score for this workout is total reps completed over the 10 minutes
BOX JUMPS OVERS
These are our steady state movement and the only time we’re not holding onto anything
Just keep moving here and use it as an opportunity to relax the arms
TOES TO BAR & CHEST TO BARS
Small sets and small breaks is the name of the game here
PUSH JERKS
If there is one movement to go a little bigger on, it’s the push jerks
If we break these a ton, we’re doing extra power cleans that don’t count towards anything
See if you can complete the single digit rounds in 1 set and the double digit rounds in 2 sets
Become an active participant in your health.
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