Box Brief
CROSSFIT
Jump Suit (Time)
30-20-10:
Deadlifts
Box Jumps
Directly Into…
10-20-30:
Kettlebell Swings
Row Calories
Outdoor & At Home Variation
5 Rounds For Time:
10 Double Dumbbell Deadlifts
20 Lateral Hops Over Dumbbells
10 Double Dumbbell Push Press
20 Lateral Hops Over Dumbbells
WHITEBOARD BRIEF
Expect this two-part workout to take between 12-20 minutes to complete
We’d typically try to move faster as the reps drop, but we immediately transition from the 30-20-10 to the 10-20-30
For this reason, let’s look to spread our efforts across the two 120-rep couplets
Each movement has a posterior chain element to it, so there will be some interference
That being said, let’s look to find a good break-up plan from the beginning
One plan that might work well is to break the weighted movements while finding a steady state on the box jumps and row calories
Somewhere between 2-4 sets will be ideal for the deadlifts and the kettlebell swings
Become an active participant in your health.
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