Box Brief
CROSSFIT
“That Escalated Quickly”
3 Rounds:
15 Front Squats
25 Double Unders
1,000/800 Meter Row
3 Rounds:
12 Thrusters
25 Double Unders
1,000/800 Meter Row
3 Rounds:
9 Hang Squat Clean Thrusters
25 Double Unders
WHITEBOARD BRIEF
Expect this workout to take between 18-25 minutes to complete
Each of these 3-round couplets comes down to the squatting movement
We have very small sets on the rope paired with a challenging set on the bar
Set yourself up to complete the barbell movement within 2 sets:
Front Squats: 9-6
Thrusters: 7-5
Hang Squat Clean Thrusters: 5-4
Break on the double unders and rest as needed between sets to allow for completion of the barbell movement in 2 sets
Look to complete both row distances within a few seconds of each other
The rule of thumb here is that you should be able to get out of the rower and immediately get the hands on the barbell for your first set
This recommendation should help you find the right pace to hold that allows for that
Become an active participant in your health.
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