Box Brief
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Friendsgiving 10K Row supporting Live Like Blaine
CROSSFIT
“Another One”
On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats
12 Power Snatches
9/7 Calorie Row
:: Home Variation ::
On the 3:00 x 7 Rounds:
15 Dumbbell Goblet Squats
12 Alternating Dumbbell Snatches
9 Lateral Burpees Over Dumbbell
WHITEBOARD BRIEF
To get the right stimulus, these stations should take 2:15 or less to complete
Ideally, the finish times are closer to 2:00 per round, or 40 seconds per station
Weight selection will be the most important factor in getting the right stimulus here, so go lighter if you need to!
With a decent number of reps and little rest between intervals, we’re looking for smooth and sustainable efforts over all-out sprints
Declare your first round as your slowest effort and look to get 1-2 seconds faster with each
This keeps you in control from the beginning instead of hanging in the “panic zone” for the final 6 sets
Look to work through unbroken sets on the weightlifting movements while prioritizing your breathing
ROW
Set your straps to the ideal tightness beforehand so you’re not wasting any your work time
They should be loose enough that you can get your feet in without using your hands, but tight enough where you’re not too disconnected from the machine
With the first calorie being the hardest to get, start each effort on the rower with several hard strokes to get the machine revved up
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