BOX BRIEF
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CROSSFIT
“THE SPINS”
For Time:
30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-ups
100 Double Unders
30/24 Calorie Assault Bike
On the Minute: 6 Alternating Dumbbell Power Snatches
WHITEBOARD BRIEF
STIMULUS
15:00-20:00 workout
This is a shoulder-burner bookended with a bike leg pump.
The Double Under to HSPU to Double Under centerpiece will be a “fun” journey.
Once you hit the Bike on the back-end…pedal hard, finish strong!
REMINDER: We will start every minute (starting at 0:00) with 6 Dumbbell Power Snatches. GAME-CHANGER!
BIKE
30/24 Calories on the Bike should take 1:30-2:00
DOUBLE UNDER
100 Double unders should take 1:00-2:00
HANDSTAND PUSH-UP
30 Handstand push-ups should take 1:00-2:00
DUMBBELL SNATCH
6 Dumbbell Snatches should take ~:15 that leaves ~:45 of work on the Bike, Jump Rope and HSPU, before having to return to it.
At the beginning of every minute we will complete 6 snatches
STRATEGY
At the start of every minute, we perform 6 DB Snatches, which means we will only ever have (at best) ~:45 of time to chip away at the other movements.
Plan a realistic number of reps that can be completed within :40-:45.
The bike will elevate our heart rate, but try to breathe here and push
The Double Unders will fatigue the shoulders, and with 30 Handstand Push-Ups following, before returning back to the Double Unders, we are in for some shoulder-loving. Take breaks!
The shoulders will have relief once back on the bike, and it’s a sprint to the end.
Know your limits, break the Double Unders and HSPU’s early and often.
Plan manageable, fresh and consistent sets.
15:00-20:00 workout
This is a shoulder-burner bookended with a bike leg pump.
The Double Under to HSPU to Double Under centerpiece will be a “fun” journey.
Once you hit the Bike on the back-end…pedal hard, finish strong!
REMINDER: We will start every minute (starting at 0:00) with 6 Dumbbell Power Snatches. GAME-CHANGER!
BIKE
30/24 Calories on the Bike should take 1:30-2:00
DOUBLE UNDER
100 Double unders should take 1:00-2:00
HANDSTAND PUSH-UP
30 Handstand push-ups should take 1:00-2:00
DUMBBELL SNATCH
6 Dumbbell Snatches should take ~:15 that leaves ~:45 of work on the Bike, Jump Rope and HSPU, before having to return to it.
At the beginning of every minute we will complete 6 snatches
STRATEGY
At the start of every minute, we perform 6 DB Snatches, which means we will only ever have (at best) ~:45 of time to chip away at the other movements.
Plan a realistic number of reps that can be completed within :40-:45.
The bike will elevate our heart rate, but try to breathe here and push
The Double Unders will fatigue the shoulders, and with 30 Handstand Push-Ups following, before returning back to the Double Unders, we are in for some shoulder-loving. Take breaks!
The shoulders will have relief once back on the bike, and it’s a sprint to the end.
Know your limits, break the Double Unders and HSPU’s early and often.
Plan manageable, fresh and consistent sets.
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