Box Brief
Summer Solstice Workout #2
Winning Box Celebrates with Happy Hour on Thursday 6.27.19
Ardmore: 6:30p John Henry’s Pub
Wayne: 6:30p City Tap House
CROSSFIT
SUMMER SOLSTICE WORKOUT #2
“The Chipper”
AMRAP 15
50 Air Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Lunges, body weight
10 Burpees
20 Box Jumps
10 Burpees
10m Bear Crawl
RECOVERY
12 Minutes of:
400 Meter easy jog
*after each lap complete 15 Banded Triceps Pushdowns + 15 Banded Pulldowns
– Then –
Summer Slim Down Xtra Work
ENDURANCE
SUMMER SOLSTICE WORKOUT #2
“The Chipper”
AMRAP 15
50 Air Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Lunges, body weight
10 Burpees
20 Box Jumps
10 Burpees
10m Bear Crawl
RECOVERY
12 Minutes of:
400 Meter easy jog
*after each lap complete 15 Banded Triceps Pushdowns + 15 Banded Pulldowns
– Then –
Summer Slim Down Xtra Work
KIDS/TEENS
Strength/Skill
Deadlift Progressions
Metcon
3×3:00
5 Handstand Push Ups
7Deadlifts
9 Toes T0 Bare
*Juniors use KB for DL
WHITEBOARD BRIEF
– Metcon: Classic CrossFit chipper; high reps many movements. The strategy for this workout is constant movements with continual unbroken large sets. Effort should be around 80-85%. Overall, no one should complete less than 1 round. The volume of this workout is not particularly high so Athletes should be able to push their pace.
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