Box Brief
CROSSFIT
CONDITIONING:
“The Old Block”
For Time:
50 Wallballs
40 Box Jumps
30 Lateral Barbell Burpees
20 Power Snatches
1,000 Meter Row
STRENGTH
3 Giant Sets for Quality:
6 Incline Double Dumbbell Bench Press (Moderate weight)
:30 Hanging L-Sit
6 Bulgarian Split Squat (Each Side)
Rest 1:30 Between Sets
ALTERNATE VARIATION
For Time:
80 Air Squats
40 Single Dumbbell Step Back Lunges (20 Each)
40 Lateral Burpees Over Dumbbell
40 Alternating Dumbbell Snatches
800 Meter Run
WHITEBOARD BRIEF
Expect this workout to take around 12-20 minutes to complete
WALLBALLS
When we’re fresh, it can be easier to go big
Think about how your choice of sets on wallballs will affect the rest of your workout
The goal is to set yourself up for the long term, not just to be first to clear this station
BOX JUMPS & LATERAL BARBELL BURPEES
Pick one pace that you plan on holding from start to finish
It’s not necessarily how fast you go, instead it’s about not slowing down
POWER SNATCHES
While sets are cool, do what keeps you moving forward
For many athletes, this might be quick singles
For some athletes, this might be steady sets (3-5 reps at time)
For other, it could be a combination of the two (1 big set followed by immediate transition to singles)
ROW
See if you can make your second 500 meters faster than your opening 500 meters
With this being the final movement of the workout, see what you have left in the tank to finish things out
Become an active participant in your health.
#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp
#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet