Box Brief
SPECIAL EVENTS:
Yoga with Caroline: Ardmore 11.12.19
Register for the Holiday Amazing Race!
Thanksgiving Holiday Schedule
OPPORTUNITIES TO GIVE BACK:
23rd Veteran and the Nearly Naked Ruck March
CROSSFIT
CONDITIONING:
“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)
ENDURANCE
CONDITIONING:
“Pigtails”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)
*Resting Partner Maintains a Static Hold:
Round 1: High Plank
Round 2: Low Plank
Round 3: Glute Bridge
Round 4: Hollow Hold
Round 5: Superman
Round 6: Wall-Sit
KIDS/TEENS
STRENGTH:
Tempo Deadlift
3-3-3-3-3
CONDITIONING:
5 Rounds for Time:
6 Deadlifts
15 Double Unders
6 Push-ups
WHITEBOARD BRIEF
CROSSFIT: Each partner will complete all 36 repetitions (1 round) before switching off to their partner. Each partner will complete 6 rounds each, for a total of 12. Alternate hands every rep for the dumbbell snatches and aim to do them unbroken. Aim for 1:30-2:00 of work with equal amount of rest. Keep a fast pace but one that can be maintained.
ENDURANCE: Similar stimulus as CrossFit workout, however pace will likely be slower due to additional time under tension during Resting Phases. Each Round the Resting Partner will maintain a different static hold which will subsequently make the Working Phases more difficult.
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