Box Brief
Register for the CrossFit Open
CrossFit Kids: Bring a Friend Week!
Ardmore, 30 September – 4 October
Quarterly Re-Assessments (Baseline and InBody), 5-6 October
CROSSFIT
“Pump It Up”
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows
70/50 Calorie Assault Bike
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows
ENDURANCE
“Technotronic”
3 Rounds:
5 Hand Release Pushups
5 Jumping Pullups
10 DB Push Presses
10 DB Deadlifts
400m Run
-3min Rest-
3 Rounds:
5 Divebomber Pushups
5 Strict Ring Rows
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows
400m Run
WHITEBOARD BRIEF
CROSSFIT: Use 2 dumbbells for the strict presses. Use 1 dumbbell for the bent over rows and complete 10 reps each side. It is okay to have different weights for the two different dumbbell movements.
ENDURANCE: Choose weights/movements that challenge you today and slow the pace of the workout. Push the pace of the run and try to maintain consistent splits (less than 2:00).
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