Monday 5.6.19 CrossFit

Box Brief

May Programming Breakdown

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1 1/4 Front Squat 3RM


“James B”
4 Rounds
15 Power Snatch
15 Burpees Over the Bar


Single Leg Banded Hamstring Curls x 5 Min.



“The Duke”
Calorie Row
Ball Slams
Box Jumps
– 3mn Rest –
1:00 Side Plank
20 Alt. DB Hammer Curls
20 Banded Tricep Push-Downs


– Strength: Today we are building to a 3RM 1 1/4 Front Squat over the course of 6 sets. The purpose of the 1 1/4 Squat is to provide time under tension, reinforce the bottom position of the squat, and provide a new challenge for Athletes. This was last tested on 10/29/18 so Athletes should have a plan in terms of how they’ll beat their previous max. Once you reach heavier sets (last 3 sets) make sure you are using the full rest interval of 2 minutes.
– Metcon: This is a benchmark workout that is intended to challenge Athlete to maintain a near maximal pace for all 4 rounds. For that to happen loading must be light – UB reps for as long as possible. This workout is intended to rely on mainly anaerobic metabolism and rest intervals should be kept as short as possible. This was last tested 1/1/19 – the goal here should be for a small PR of 30-45 seconds. Overall, remember that workouts like this we would rather you go lighter and faster vs. heavier and slower. These “power snatches” should be capable of being muscle-snatched which is why we spent so much time on the muscle snatch in the warm-up today.