Box Brief
Register for the CrossFit Open
CrossFit Kids: Bring a Friend Week!
Wayne, 23-27 September
Ardmore, 30 September – 4 October
CROSSFIT
“Olympic Lifting Total”
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
ENDURANCE
“My Good Side”
EMOM 30
Round 1:
10 Dubs
10 Abmat Situps
5 Divebomber Pushups
Round 2:
50m Sprint
10 In and Outs
10 Pullups
Round 3:
8/6 Cal Bike
10 V-Ups
5 DB Squat Thrusts
KIDS/TEENS
STRENGTH:
Front Squat
WORKOUT:
2 Rounds
25 Goblet Squats
25 Burpees
WHITEBOARD BRIEF
CROSSFIT: 20 minutes (total of 40 minutes) to build to a heavy Snatch and Clean & Jerk. Aim for about 5 heavy singles per lift.
ENDURANCE: This workout will gradually get more challenging as the rounds progress. Aim for approximately 15-20s of rest before the next round. Scale down reps before scaling down weights to meet the :60 time hack.
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