BOX BRIEF
UPCOMING EVENTS
2021 Amazing Race
2021 Enquinox Liftoff
CROSSFIT
“DIAMOND IN THE ROUGH”
10-8-6-4-2:
Ring Muscle-ups
Double Dumbbell Devil’s Press
Double Dumbbell Box Step Overs
CROSSFIT CARDIO
“CC#4”
Part 1:
EMOM x 20 mins:
Odd: 15/12 Cal Row
Even: 8-10 Burpees
Rest 3:00
Part 2:
TABATA
Hollow Hold
Plank
WHITEBOARD BRIEF
STIMULUS
Time: 12-18 minutes
Category: Threshold and Grippy!!
STRATEGY
This is a grippy workout! Even if you can big sets, assess how it will affect the other two movements, and implement strategic stops.
RMU: Let the hips fly up! When you feel light, pull the rings close and tight to the chest! It’s a fast sit-up to finish!
Double DB Devil’s Press: When coming out of the Burpee, avoiding bending the arms too early. Trust that legs and hips will help make the DB feel weightless…THEN Pull-Punch!!!!
Double DB Box Step Over: Oh hello grip (again). When you commit to stepping, try to move fast! A quick reset (place DB’s on the box), will not steal too much time. BUT, it will affect the Muscle Up!
Be smart! Go to the dark place for the rounds of 4 and 2 😉
Become an active participant in your health.
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