Box Brief
2019 CFML Equinox Liftoff: Coming Soon
Register for the CrossFit Open
CROSSFIT
Tummy Time (Time)
15-12-9-12-15:
Toes to Bar
Deadlifts
Lateral Barbell Burpees
ENDURANCE
“Blue Falcon”
Partner Up!
One partner completes the 21-15-9 dumbbell work while the other completes the isometric hold. Then they switch.
Round 1:
21 bicep curls
15 strict shoulder press
9 burpees over DBs
*Iso Hold: High plank
200m run together
Round 2:
21 renegade rows
15 pushups
9 burpees over DBs
*Iso Hold: Low plank
200m run together
Round 3:
21 upright rows
15 push press
9 burpees over DBs
*Iso Hold: Hollow hold
200m run together
Round 4:
21 hang power cleans
15 plyometric pushups
9 burpees over DB
*Iso Hold: Bus Driver Wall-Sit
200m run together
35-MIN CAP
KIDS/TEENS
SKILL
Pull up Drills
WORKOUT
15 Ring rows/pull ups
21 Seated DB press
12 Ring rows/pull ups
15 Seated DB press
9 Ring rows/pull ups
9 Seated DB press
WHITEBOARD BRIEF
Choose a TTB and DL variation that allow you to complete each round within 3 sets.
Breaking up the TTB and DL early can help minimize long breaks and excess muscular fatigue: goal is to break these up before hit a big wall in order to come back strong for the next set.
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