Box Brief
2019 CFML Equinox Liftoff: Coming Soon
Register for the CrossFit Open
CROSSFIT
Overhead Squat
Every 2:00 for 16 Minutes
Rep Scheme:
5-4-3-2-1-1-1-1
“Hot Mess”
2 Rounds:
25 Overhead Squats
35/25 Calorie Assault Bike
ENDURANCE
“Klondike Bar”
10-9-8-7-6-5-4-3-2-1
Cals on Bike
Box Overs
S2OH
V-Ups
**10 Jumping Lunges after every round**
KIDS/TEENS
STRENGTH:
Press Complex
Shoulder press-Push press-Push jerk
WORKOUT:
In team of 2-3
100 Calories Row
100 Box Overs
100 DB Snatches
200m Buddy Carry
100 DB Snatches
100 Box Overs
100 Calories Row
WHITEBOARD BRIEF
On the OHS, pick a strategy in round 1 that you see yourself sticking with in the second round and that allows you to still have some “go” on the bike.
It is better to break the 25 reps into 2 sets and have a push on the bike than it is to go unbroken on the barbell and crawl through the calories.
Increase your pace on the bike in round 2, as there is no work to follow. “Hot Mess” should take between 10-12 Minutes.
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