BOX BRIEF
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CROSSFIT
“U CAN’T TOUCH THIS”
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run
WHITEBOARD BRIEF
STIMULUS
This is a 10:00-15:00 workout.
Goal: Try to select the loads, reps, and distances that will allow for a 12:00-15:00.
We don’t want to go much longer than 15:00. Too long will mean missing the mark.
DEADLIFTS
21 Deadlifts should take between :40-1:00 unbroken. As the reps decrease, we should aim to clear each set quicker than the one before. Today, we should choose a load that allows for 1-2 breaks in every set.
RUNNING
A 200m Run should take between :45-1:00. There are 6 sets of 200m, which is ~6:00 of running.
LATERALL BARBELL BURPEES
21 Lateral Barbell Burpees should take between 1:00-1:45.
STRATEGY & WORKOUT
We should push on the Deadlifts! One quick break will go a long way in preserving the posterior chain. A quick break is less than :10.
You know it, recover on the Run but still shoot to clear 200m in ~1:00.
Upon arrival, take one deep breath and complete the first Lateral Barbell Burpee.
Burpees are manageable, there’s just a lot of time to think about how hard they are.
Instead of thinking about how many are left, think about how few you have left 😉 Burpees are all heart! Be steady, but move with purpose.
Become an active participant in your health.
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