BOX BRIEF
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CROSSFIT
“FRONT BURNER”
For Time:
20 Front Squats
20 Lateral Barbell Burpees
20 Push Presses
20 Lateral Barbell Burpees
20 Thrusters
WHITEBOARD BRIEF
STIMULUS
8:00-12:00 Workout.
For all barbell movements, try to clear all 20 reps between 1-4 sets.
Loading should feel moderately heavy, not heavy-heavy.
STRATEGY & WORKOUT
If 20 Front Squats are not going to put you in a hole, try to go unbroken. If the loading will leave you gassed, break it into two sets. Think 15-5; 12-8; 10-10. We shouldn’t need to break more than once with this loading.
The same applies for the Push Press, however at this point in the workout, a bigger set in the beginning may not be possible. Possible options include the same as the Front Squat OR 9-6-5; 8-7-5; 7-7-6; or a simple 5-5-5-5. Keep in mind the ~2:00 to clear all reps.
Ohhh the thrusters! This will be a fight! Still, have a loose plan going into it. Ask yourself, “what is the starting set that I know I can do?” Do that! from there consider repeating that set when you pick up the bar or implement a descending rep scheme. Example: 6-6-4-4.
Become an active participant in your health.
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