Tuesday 7.16.19 CrossFit

Box Brief

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Weekly Newsletter

CROSSFIT

STRENGTH

1: Shoulder Press, Banded 5 x 3
2: DB Rows 4 x 12

WORKOUT

4 Rounds of 40s on/20s off:
1a) Wall Balls
1b) Barbell SDHP
1c) Box Jumps
1d) Push press
1e) Row for cals

FINISHER

Banded Hammer Curls 4 x 25

KIDS/TEENS

SKILL/STRENGTH

3 Rounds
3 Cartwheel/attempts
50 High knees
50 Butt Kicks
5 Push ups
– Then –
Max Plank Hold
– Then –
Clean & Jerk Review

WORKOUT

30 Clean and Jerks

WHITEBOARD BRIEF

– Strength: Week 2 of our strength work with the banded shoulder press. All sets should be fast and efficient and you should not be even close to hitting failure or grinding repetitions.
– Metcon: Today’s interval work is about sustaining your output across all rounds – around 75% effort. This means you’ll need to be smart how you break your sets for movements like push press which challenge local muscle endurance vs. a wall ball which challenges global endurance. Score = total reps completed.

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