Box Brief
Box Brief: 2/16 Valentine’s Day WOD Sat. 2/16
Increase your strength, cardiovascular endurance and lose weight. Join our Level Up Challenge, February 1-21
TWO-A-DAY workouts on Monday – Wednesday – Friday
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CROSSFIT
Session ‘A’
20 Seated Jumps at maximum height.
Take 3-5 jumps to find max comfortable height and perform 20 jumps at that height.
Banded Sumo Deadlift 10×2
Intent: Week 2, loading should only be 5% heavier and allow for perfect/fast sets. These are clusters, not TNG.
AMRAP 12 of 18.1
8 Toes-to-bars
10 Dumbbell Hang C&J
14/12-Cal Row
Intent: a shorter version of CF Open WOD 18.1. Unlike the 20min version where split begin to increase, the goal today is to maintain split times for 12min. 12min will mots likely be 2min longer than you are comfortable holding consistent splits, so push yourself to stay consistent.
CROSSFIT
Session ‘B’
20 Seated Jumps at maximum height.
Take 3-5 jumps to find max comfortable height and perform 20 jumps at that height.
Box Squat 10×2
”Karen”
150 Wall-Ball Shots, 20# / 14#
Intent: Try to beat your previous time. Have a plan before starting on how to partition sets
ENDURANCE
AMRAP 12
8 Toes-to-bar
10 DB Hand Clean & Jerks
14/12 Cal Row
– 5min Rest –
100 Burpees to a 6″ Target
EMOM: 5KB High Pulls + 5 Sit Ups
Score = time on 100 burpees
Intent: Grind time! This will be a tough challenge, try to keep your EMOM work performs right at the top of the minute to allow for the most Burpee time. I recommend taking a full minute off if you feel like you’re really struggling and/or falling behind so you can reset. Get after it!