BOX BRIEF
UPCOMING EVENTS
2021 Amazing Race
2021 Enquinox Liftoff
Quarterly ReAssessment and Demo Day
CROSSFIT
Overhead Squat
Build to a Heavy 3 Reps
Every :90 for 5 Sets
NEGATIVE NANCY
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
WHITEBOARD BRIEF
STIMULUS: “NEGATIVE NANCY” is a Threshold workout.
STRATEGY: Today’s barbell should be light and athletes should be able to complete Overhead Squats in 3 sets or less. Athletes should be able to run 800 Meters in 6:00, 600 Meters in 4:30, 400 Meters in 3:00, and 200 Meters in 1:30 (during the workout)
SCALING: We can talk to athletes about scaling back the run distance if needed
SCORING: Today’s score is the time **it takes athletes to complete the workout. Athletes should finish between 15-20 Minutes.
-Athletes should try to hold on for bigger sets on Overhead Squats
-Athletes should pace the Run in a way that allows them to get right into Overhead Squats when they return
-Athletes can try to increase their Run speed as the distance decreases
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