BOX BRIEF
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CROSSFIT
“ROW YOUR BOAT”
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Directly Into…
1500m Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
WHITEBOARD BRIEF
STIMULUS
Goal: Each section of this workout should take ~6:00. The goal is to be under 20:00
DEADLIFT
15 Deadlifts at a lighter load should take about ~:30 unbroken. If we break once, it may push to ~:45. This is a load we can always do 2 sets, but never need 3.
PUSH PRESS
10 Push Press at a moderate load should take ~:30 unbroken. The loading will feel heavier when we move it from the shoulder-to-overhead, but we should still be able to clear 10 reps in no more than 2 sets
BAR MUSCLE-UPS
5 Bar Muscle Ups is quick! It should take about :30 unbroken. The number of Bar Muscle-Ups we choose to do should be unbroken or 2 sets
ROW
A 1500m Row should take ~5:00-6:30
STRATEGY
The 3-round sections of this workout (DL/PP/BMU) are fast.
We suggest one quick break on the Deadlift, and unbroken on the Push Press and Bar Muscle-Up.
When thinking about loading and reps, keep in mind that a 2:00 round is the goal, not 3:00.
We can recover and slow down a little more on the Rower, where we are looking for a smooth and sustainable rate.
This could be :10-15 slower than a regular 2000m pace for time. Replenish here for the 3 rounds coming.
In the last 3-rounds section, build speed across the rounds.
Take one quick break on the Push Press if needed, but be ready to pick it back up quickly.
On the last round…GO FOR IT!!
Become an active participant in your health.
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