Box Brief
CROSSFIT
STRENGTH:
10-8-6-4-2:
Back Squats
CONDITIONING:
“Tricycle”
For Time:
Buy-In: 2,000/1,600 Meter Bike
Directly Into…
27-21-15-9:
Kettlebell Swings
Pull-ups
Thrusters
:: Alternate Variation ::
For Time:
Buy-In: 1 Mile Run
Directly Into…
40-30-20-10:
Single Dumbbell Russian Swings
Single Dumbbell Plank Rows
Single Dumbbell Thrusters
Switch Arms As Needed
WHITEBOARD BRIEF
Expect this workout to take between 15-25 minutes to complete
BIKE
The buy-in bike will likely take 4-5 minutes before we begin the 4 rounds for time
Approach this with the greater workout in mind
We’ll never stop on the bike, but the last 3 movements can stop us dead in our tracks if fatigue isn’t managed well
Hold a pace that gets you to the 27-21-15-9 ready to attack
THRUSTERS
Choose a light weight that allows you to clear the double digit rounds in about 2-3 sets
KETTLEBELL SWINGS
Choose a weight that allows you to clear the double digit rounds in 2-3 sets
PULL-UPS
Choose a variation that allows you to clear the double digit rounds in less than 2 minutes each
Become an active participant in your health.
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