Box Brief
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CROSSFIT
“Single All the Way”
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches
20 Box Jump Overs
20 Single Dumbbell Hang Clean & Jerks
20/14 Calorie Bike
:: Alternate Variation ::
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches
20 Squat Jumps
20 Single Dumbbell Hang Clean & Jerks
20 Jumping Lunges
WHITEBOARD BRIEF
Expect to complete 3-4 rounds over the 18 minutes of work
DUMBBELLS
Let’s bring our focus to the dumbbell movements first, as those are the only stations we’d break-up today
It can be helpful to split these movements right down the middle and think of it as 10-10
Aim to get to at least 10 reps before deciding whether or not to take a break
This works out especially well for single arm movements, where one side gets a little break while the other works
BOX JUMP OVERS & BIKE
Whatever speed you set at the beginning of each of these movements, look to hold that for all 20 reps
We have a screen on the bike that’s easy to monitor this on, but we don’t on the box jump overs
It’s important to establish and stick with a sustainable rhythm on the box
We’d never completely stop on the bike, so let’s also aim for that on the box – constant movement without breaks
DUMBBELLS
Let’s bring our focus to the dumbbell movements first, as those are the only stations we’d break-up today
It can be helpful to split these movements right down the middle and think of it as 10-10
Aim to get to at least 10 reps before deciding whether or not to take a break
This works out especially well for single arm movements, where one side gets a little break while the other works
BOX JUMP OVERS & BIKE
Whatever speed you set at the beginning of each of these movements, look to hold that for all 20 reps
We have a screen on the bike that’s easy to monitor this on, but we don’t on the box jump overs
It’s important to establish and stick with a sustainable rhythm on the box
We’d never completely stop on the bike, so let’s also aim for that on the box – constant movement without breaks
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