Box Brief
Register for the CrossFit Open
CrossFit Kids: Bring a Friend Week!
Wayne, 23-27 September
Ardmore, 30 September – 4 October
CROSSFIT
STRENGTH:
3 Position Clean Complex
High Hang Power Clean
Hang Power Clean
Squat Clean
CONDITIONING:
“Gut Feeling”
AMRAP 16:
12 Hang Power Cleans
21 Lateral Barbell Burpees
12 Push Jerks
21 Toes to Bar
ENDURANCE
CONDITIONING:
“Gut Check”
400m Run
12 DB Front Squats
9 DB Push Press
6 DB Thrusters
500m Row
12 DB Front Squats
9 DB Push Press
6 DB Thrusters
100 Single Unders
12 DB Front Squats
9 DB Push Press
6 DB Thrusters
25/20 Cal Bike
12 DB Front Squats
9 DB Push Press
6 DB Thrusters
Athlete Choice of Cardio
12 DB Front Squats
9 DB Push Press
6 DB Thrusters
KIDS/TEENS
STRENGTH:
Power Clean
Push Jerk
CONDITIONING:
In 2-mins:
9 Power Cleans
9 Front Squats
9 Push Jerks
AMRAP Pushups
Rest 1min
In 2-mins:
7 Power Cleans
7 Front Squats
7 Push Jerks
AMRAP Pushups
Rest 1 min
In a 2-mins:
5 Power Cleans
5 Front Squats
5 Push Jerks
AMRAP Pushups
Rest 1 min
In 2-mins:
3 Power Cleans
3 Frost Squats
3 Push Jerks
AMRAP Pushups
WHITEBOARD BRIEF
CROSSFIT: Choose weights and variations that allow athletes to complete 2+ to 3+ rounds. Choose a moderately heavy weight that can be completed in 2 sets on each round. With the moderately heavy bar and higher skilled gymnastics, taking a few breaks can be helpful in staying consistent across the 16 minutes.
ENDURANCE: Choose a moderate weight today that enables you to complete the entire DB complex in two “sets” or less. Each round should take approximately five minutes to complete. 30-min cap.
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