Box Brief
CROSSFIT
STRENGTH:
Shoulder Press
5-4-3-2-1-1-1
CONDITIONING:
“Miracle Grow”
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses
:: Alternate Variation ::
5 Rounds For Time:
400 Meter Run
20 Single Dumbbell Strict Press
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
Expect this 5-round triplet to take between 12-18 minutes to complete
With a good 2 minutes of upper body “rest” between each set of strict presses, let’s aim for large sets on the barbell
“”Large”” is relative based on the athlete, but each round of presses is ideally completed within 1-2 sets
Knowing there is not really any muscular interference between strict upper body pressing and the cardio movements, let’s find a strong pace on the runs and bike
If there was one movement to push more than the other, it would be the bike due to it’s exponential pay-off in calories for a higher power output
Become an active participant in your health.
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