Monday 5.20.19 CrossFit

Box Brief

5/23 Summer Slim down virtual seminar
Pre-registration for class, now open 7 days in advance
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200m Run
200m Farmers Carry
30 DB Strict Press
30s Handstand Hold
40 Alt. DB Snatch
40s RKC Plank
50 Box Jumps
50 Air Squats
60s Holding Your Breath (just kidding 🙂


– Strength: Today we have several variations to train the posterior as well as the anterior chain. We’ll review each movement before we let Athletes go to work. The focus is: to feel the correct muscles working, get a great pump, and to be challenged while still focusing on quality of movement. Overall, this is a strength-only day that will likely challenge Athletes MORE than a strength/metcon day. Again, less emphasis on load today and more emphasis on taxing the correct musculature. Here’s a breakdown how things should go:
– Box Squats: Moderate weight for all sets – challenging, but executed with perfect form – using 16-18″ Box (slightly above parallel.)
– Glute Hip Thrust (or Glute Bridge if using a bench is not an option) – 5 challenging sets that allow people to squeeze glutes hard at the top
– 1 1/4 Split Squats: These should be light and naturally suck – warm-up set for these is not included but people should try a few reps before grabbing the desired weight. Go light!
– Serratus crunch: challenging, but no one should be hitting failure – perform with no weight if needed.