Box Brief
Box Brief: Level-Up Challenge Day 8 of 21
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TWO-A-DAY workouts on Monday – Wednesday – Friday
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CROSSFIT
Session ‘A’
“Banded Sumo Deadlift” 8×3
Intent: Today we start a new cycle with the Banded Sumo Deadlift which was tested on Monday. Take 3-4 sets to build to your 75% and use that weight for ALL 8 sets. Complete as singles, not TNG.
”Under Pressure”
21-15-9
Thrusters
Burpee
Box Jumps
Intent: Today’s Metcon is meant to be done at near maximal effort. Thrusters should be light and capable of being done UB. Don’t try to overpace this one, just go for it!
CROSSFIT
Session ‘B’
“Box Squat” 8×3
Intent: Today we start a new cycle on Box Squats, which was tested on Monday. Take 3-4 sets to build to your 75% and use that weight for ALL 8 sets.
“Helen On A Boat”
3 Rounds
500m Row
21 KB Swings
12 Pull Ups
Intent: Pace the 400m runs at 80% effort to go unbroken on the KB swings and Pull Ups. Don’t think about a game plan, just go for redline and unbroken when you get in from the run.
ENDURANCE
“If it mean to be, let it be”
21-15-9
DB Thrusters
Burpee Box Jumps
– At 10min Start –
21-15-9
DB Box Step Overs
Cal Bike
– 3min Rest –
21-15-9
DB Hang Power Cleans
DB Floor Press
– 3min Rest –
FOR TIME:
50 Cal Bike
40 DB Box Step Overs
30 DB Hang Power Cleans
20 DB Thrusters
10 DB Floor Press
Total 40min time cap Intent: Two for time metcons, sandwiched by mini AMRAP up ladders that will jump your heart rate quickly. Don’t come out to hot where you can’t push through the later rounds when the reps increase,