Box Brief
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October Newsletter
CROSSFIT
CONDITIONING:
“Wiped Clean”
Every 4 Minutes x 5 Rounds:
30 Air Squats
15/12 Calorie Assault Bike
7 Clean and Jerks
VIRTUAL WOD
CONDITIONING:
“Wiped Clean at Home”
Every 4 Minutes x 5 Rounds:
40 Air Squats
15 Jumping Split Lunges
20 Single Arm Dumbbell Clean and Jerks
WHITEBOARD BRIEF
With your score being the slowest of the 5 rounds, look to stay consistent across the board today
The stations that will have the biggest impact on your round times are the bike and clean and jerks
Move at a steady pace on the air squats that allows you to drive hard with the legs on the bike each round
Get the bike started quickly, then settle into something moderately fast
Once to the barbell, see if you can go for as many unbroken reps as you can
If you’re not able to hold on for all 7, immediately transition to quick singles
Even in this case, you’re already pretty deep into the total set
Write down your score and focus on getting your heart rate down during the rest between rounds
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