Box Brief
CROSSFIT
STRENGTH
Back Squat 5RM
WORKOUT
5 Rounds
40 yard Sled Push
*Rest 1:1
– Then Immediately –
5 Rounds
Cal Bike 40sec ON/ 40s OFF
– Then Immediately –
5 Rounds
30 Air Squats
15 Russian KB Swings
FINISHER
1: 3 rds 30s on/30s off Elbow Plank w. plate on back
2: 3 x 50 ea. Single Leg Banded Hamstring Curls
ENDURANCE
WORKOUT
5 Rounds
50 Single Unders
200m Row
– Then Immediately –
5 Rounds
40 yard Sled Push
*Rest 1:1
– Then Immediately –
5 Rounds
Cal Bike 40sec ON/ 40s OFF
– Then Immediately –
5 Rounds
30 Air Squats
15 Russian KB Swings
– Then Immediately –
5 Rounds
30s on/30s off Elbow Plank w. plate on back
KIDS/TEENS
STRENGTH/SKILL
Sumo Deadlift
WORKOUT
For time
10 Deadlifts
Tabata Row
10 Deadlifts
CHALLENGE
3 Attempts, MAX Broad jump
WHITEBOARD BRIEF
– Strength: Today you are going to build to a 5RM back squat. Well, how does that compare to your 1RM? Great question, a solid goal would be about 85% of your current 1RM but that is only a reference point so don’t beat yourself up if you do not hit that. Devise a plan that will put you on a path building to that weight over the course of 4-6 sets. Beginners will perform sets of 5 adding each set with a technical focus.
– Metcon: Part 1: Your weight for the sled push should be challenging but you should be able to keep it moving for the entire 40 yards. Part 2: your kettlebell swings should be heavy and unbroken.
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