BOX BRIEF
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CROSSFIT
“CHESTY PARTNER PULLER”
PARTNER WORKOUT
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups (Pull-ups)
30 Lateral Erg Burpees
*The Push Jerk load increase every round.
WHITEBOARD BRIEF
In 25:00 accumulate as many rounds as possible.
One round should talk ~6:00-7:00.
We are looking to get into the 4th round.
The load increases every round.
Calorie Row
Rowing 1200/900 cal/hour should take ~1:30
As this is a partner workout, athletes will be able to give a bigger effort every time they are on the rower.
Limit transitions. Consider shooting for 15/12 cals per partner each time.
Push Jerks
30 Push Jerks at moderately light loads should be completed in ~1:00.
We recommend a load that allows you to clear 15 reps in no more than two sets.
Chest to Bar Pull-ups
30 C2B Pull-Ups should take ~1:30-2:00.
Find a balance with your partner that allows for less transitions and sets that keep cycle speed fast.
Burpee over the Erg
30 Burpees over the Erg should take ~1:30-2:00.
Aim to switch with your partner as reps slow down.
STRATEGY/EFFICIENCY TIPS:
Strategize with your partner.
This workout will largely come down to who can communicate well.
View this is one person constantly moving. If communication is tight, transition time will be very short.
If the plan isn’t working, don’t stay in it, make a call to go to short sets.
Remember, you are a team. Two athletes working as one.
One round should talk ~6:00-7:00.
We are looking to get into the 4th round.
The load increases every round.
Calorie Row
Rowing 1200/900 cal/hour should take ~1:30
As this is a partner workout, athletes will be able to give a bigger effort every time they are on the rower.
Limit transitions. Consider shooting for 15/12 cals per partner each time.
Push Jerks
30 Push Jerks at moderately light loads should be completed in ~1:00.
We recommend a load that allows you to clear 15 reps in no more than two sets.
Chest to Bar Pull-ups
30 C2B Pull-Ups should take ~1:30-2:00.
Find a balance with your partner that allows for less transitions and sets that keep cycle speed fast.
Burpee over the Erg
30 Burpees over the Erg should take ~1:30-2:00.
Aim to switch with your partner as reps slow down.
STRATEGY/EFFICIENCY TIPS:
Strategize with your partner.
This workout will largely come down to who can communicate well.
View this is one person constantly moving. If communication is tight, transition time will be very short.
If the plan isn’t working, don’t stay in it, make a call to go to short sets.
Remember, you are a team. Two athletes working as one.
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