Box Brief
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CROSSFIT
“Rugrats Gone Wild”
Every 3:00 x 5 Rounds
9 Box Jump Overs
12 Double Dumbbell Front Squats
15/12 Calorie Row
ALTERNATE VARIATION:
15:00 AMRAP
12 Broad Jumps Movement
15 Squats
200m Run
WHITEBOARD BRIEF
Score is your slowest
Aim for sub-2:00 rounds, giving at least 1:00 of rest before starting the next round.
EFFICIENCY TIPS
Box Jump Over: If stepping off the box, breathe while turning around. Once facing the box, jump straight away. If moving quickly over the box, stay low over the box and land in a position (facing the box) that enables a quicker next rep.
DB Front Squat: If load allows, Squat Clean the first rep and stay smooth across all reps.
Calorie Row: Go time! Smooth on the chain, with a higher stroke rate per minute 30+ This will mean punching the hands back towards the knees quicker than normal.
In the Catch Position, do not let the chest collapse onto the thighs. During the Drive Phase, push back with legs like a piston.
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