BOX BRIEF
UPCOMING EVENTS
2021 Amazing Race
2021 Enquinox Liftoff
Quarterly ReAssessment and Demo Day
CROSSFIT
INDY 500
AMRAP 20:
5 Strict Pull-ups (8 Ring Rows)
10 Alternating Dumbbell Snatches
15 Lateral Dumbbell Burpees
WHITEBOARD BRIEF
STIMULUS: “INDY 500” is a Threshold workout.
STRATEGY: Pull-Ups should take athletes less than 0:30, Alternating Dumbbell Snatches should take athletes less than 0:45, and the Lateral Dumbbell Burpees should take athletes less than 1:15.
SCALING: Athletes should choose a number of Pull-Ups they can do in 1-2 sets and a Dumbbell weight that is challenging but athletes can maintain a steady pace with singles.
SCORING: Athletes’ scores will be Round + Reps completed in 20 Minutes. Athletes should aim to get 7-9 Rounds
-Athletes should break in the beginning rounds of Pull-Ups if they see themselves breaking up in later rounds
-Athletes can do steady singles on the Alternating Dumbbell Snatches
-Athletes can use Lateral Dumbbell Burpees as a pacer in the beginning rounds and increase speed in later rounds
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