Box Brief
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CROSSFIT
“Airborne”
AMRAP 25:
6 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row
Time Remaining:
Build to Heavy 3-Rep Front Squat
** Part 1 will be capped at 20 minutes leaving at least 5 minutes for Part 2
Front Squat
Bar is coming off the Rack
:: Alternate Variation ::
6 Rounds For Time:
45 Double Unders
30 Air Squats
15 x 10-Meter Shuttle Runs
WHITEBOARD BRIEF
This two part workout has two scores
The first score is the time it takes to complete the 6 round triplet workout
Your second score is the heaviest lift complete in an unbroken set of 3
We expect the 6 rounder to take about 15-20 minutes to complete
This gives you between 5-10 minutes to build in weight on the front squat
Cap the first part at 20 minutes so you have at least 5 minutes on the barbell
PART 1
Let’s just aim for smooth movement across the 6 rounds
Imagine you have to keep your fastest and slowest round within 10-15 seconds of each other
That will help dictate your speed from the very beginning
The air squats will likely be the most challenging muscular station of this triplet
Look to pace these out in a way that is consistent over the 180 total reps
Pause at the top between reps to let the legs shake out a little bit
PART 2
Plan for three total lifts and use whatever time you have left accordingly
The more time you have after the metcon, the more rest your afford yourself
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