Box Brief
Box Brief: 2/16 Valentine’s Day WOD Sat. 2/16
Increase your strength, cardiovascular endurance and lose weight. Join our Level Up Challenge, February 1-21
TWO-A-DAY workouts on Monday – Wednesday – Friday
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CROSSFIT
Session ‘A’
Back Squat 5RM
Intent: Build to a 5RM over the course of 4-6 sets. Shoot for 85% of your current 1RM for your last set of 5.
3MOM x 5
2 Rounds
10 Overhead Squats
10 Box Jumps
Intent: Todays metcon is reminiscent of CrossFit Open 14.2/15.2 and will be more challenging than you expect. The loading should be manageable for unbroken sets. Aim for 30+ seconds of rest each round.
CROSSFIT
Session ‘B’
Deadlift – Blocks 3RM
Intent: Build to a 3RM deadlift, elevated just below knee height. Focus on quick hip extension at the top end. Shoot for 100%+ of your conventional DL
EMOM 12
ODD Min: 10 Deadlifts
EVEN Min: 10 Burpees Over Bar
ENDURANCE
3MOM x 5
2 Rounds
10 OHS
10 Box Jumps
– 5min Rest –
10 Rounds
300/200m Row
15 Sit Ups
10 DB Bent Over Row, 5ea
Intent : Higher target on upper body/core today. The Rounds should have a strong 85% Push, and then good focus on Form and technique when it comes to the Rows.