Box Brief
New Apparel Preorders at the Box
Friendsgiving 10K Row supporting Live Like Blaine
CROSSFIT
STRENGTH:
Overhead Squat
On the 2:00 x 5 Sets:
1 Pausing Overhead Squat
1 Overhead Squat
CONDITIONING:
“Helen”
3 Rounds for time of:
400m Run
21 Kettlebell Swings
12 Pull-ups
:: Home Variation ::
3 Rounds For Time:
400 Meter Run
30 Single Arm Russian Dumbbell Swings
12 Strict Pull-ups
WHITEBOARD BRIEF
Times for this cardio, gymnastics, and weighltifting workout range from about 7-15 minutes
Let’s err on the side of being aggressive today
Anytime we have a benchmark like this, we’re looking to get outside our comfort zone
The first priority of this workout is big sets of swings and pull-ups
If you’re confident with 21 + 12 unbroken, look to find the max run pace that still allows for unbroken sets
Your run pace should scare you a little bit if you’re certain about unbroken inside movements
If the inside movements will be more challenging, slow down your run a little to maximize your ability on the weightlifting and gymnastics movements
With the slower runs in this scenario, look to get uncomfortable with large sets of swings and pull-ups
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