Sunday 4.14.19 CrossFit

Box Brief

MONTHLY SEMINAR || You voted, we delivered!

On April 24th and 25th, we’ll have our very own Coach Cássio Oliveira host an informative clinic and FB Live Seminar with our own athletes to learn more about building bulletproof shoulders! Reserve your spot by signing up in Wodify or commenting below! Seats are limited!



1a) DB Split Squats
1b) 1-Arm KB Row w. rotation
2a) Bottoms-up KB Carry
2b) Single Leg RDLs


4 Rounds
21/18 Calorie Row
15/12 Calorie Bike or Ski Erg
400 Meter Run
– Rest 2:00 –
*During rest interval complete:
30 Easy Single Unders
15s RKC Plank


– Strength: Today’s strength work entails some nice total-body work – all sets should be challenging, but allow you to maintain perfect form. Remember, the purpose of this work is build where most Athletes are characteristically weak and improve these limitations so regardless of ones training age or training schedule this work is quite important. This work is done as “supersets” i.e. 1a/1b until complete then move on to 2a/2b.
– Metcon: Today’s intervals are about sustainability – 80% for all sets which should be slightly uncomfortable. Splits should not change too much from round to round. Athletes should mentally note their splits for each set. During the rest interval, Athletes will perform easy cool down work that consists of single unders and RKC plank. This should not impact your ability to sustain their intervals.



AMRAP 30…..
Alt. DB Snatches
*At The Minutes of…
0:00/5:00/10:00/15:00/20:00/25:00 Complete
2 Rope Climbs + 10 DB Renegade Rows (5/Arm)