Box Brief
Friendsgiving 10K Row supporting Live Like Blaine
November Newsletter
CROSSFIT
STRENGTH:
Back Squat
5-5-5-4
3-3-3-3-3
CONDITIONING:
“Finish Line”
For Time:
21-15-9:
Kettlebell Swings
Burpees
Directly Into…
800 Meter Run
WHITEBOARD BRIEF
Expect this shorter workout to take between 7-12 minutes to complete
With lower overall volume, we get the most out of this piece by bringing the intensity
SWINGS & BURPEES
In the first part of the workout, let’s aim for unbroken kettlebell swings
You can adjust your burpee pace to accomplish this
If you’re confident with the swings, look to get uncomfortable on the burpees too
We’re always going to be moving on the run that follows this opening part, so look to go a little faster than you want to through the 21-15-9
RUN
Just get out the door and start moving after the final burpee
Coming off the 90 total reps, we can try to build speed as we go
Look to make your final 400 faster than your first 400
Steady Opening 200 Meters
Build Speed For Next 200 Meters
Fast Final 400 Meters
With lower overall volume, we get the most out of this piece by bringing the intensity
SWINGS & BURPEES
In the first part of the workout, let’s aim for unbroken kettlebell swings
You can adjust your burpee pace to accomplish this
If you’re confident with the swings, look to get uncomfortable on the burpees too
We’re always going to be moving on the run that follows this opening part, so look to go a little faster than you want to through the 21-15-9
RUN
Just get out the door and start moving after the final burpee
Coming off the 90 total reps, we can try to build speed as we go
Look to make your final 400 faster than your first 400
Steady Opening 200 Meters
Build Speed For Next 200 Meters
Fast Final 400 Meters
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