Box Brief
CROSSFIT
STRENGTH:
Deadlift
On the 1:30 x 5 Sets:
3 High Box Jumps
3 Deadlifts
CONDITIONING:
“Juke Box”
5 Rounds For Time:
15 Deadlifts
12 Box Jump Overs
9 Front Squats
:: ALTERNATE VARIATION ::
AMRAP 15:
40 Double Unders
20 Double Dumbbell Deadlifts
10 Double Dumbbell Front Squats
WHITEBOARD BRIEF
Expect “Juke Box” to take around 12-18 minutes to complete
Cap this conditioning piece at 20 minutes
DEADLIFTS
This is the easiest movement, but also the easiest to break-up
While everyone could go unbroken, it’s more about how big sets of deadlifts would affect the other two movements
Consider taking some quick breaks on your way to 15 reps:
BOX JUMP OVERS
Move at a steady pace on the box jump overs that allows you to thrive on the front squats
Step down off the box to control your tempo and heart rate
FRONT SQUATS
Get to at least 5 reps and see how you feel
If you can hold on for the last 4, let’s do it
If you need a quick break, you’re already more than halfway done
Become an active participant in your health.
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