BOX BRIEF
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CROSSFIT
“PEEK-A-BOO”
For Time:
42-30-18
Pistols
21-15-9
Strict Ring Dip
42-30-18
Med-Ball Sit-ups
WHITEBOARD BRIEF
STIMULUS
12:00-16:00 workout
90 Pistols; 45 Ring Dips; 90 Sit-Ups.
The hip flexors will be challenged in the Pistol and Sit-Up.
The Ring Dips will likely feel like a recovery station for the legs.
If we are not proficient in Pistols, but can do them, reduce the number to stay close to the allotted time suggestions below.
PISTOLS
42 Pistols should take between 1:30-2:30
30 Pistols = 1:00-1:30
18 Pistols = :45-1:00
RING DIPS
21 Ring Dips should take between 1:00-2:00.
15 Ring Dips = 1:00-1:30
9 Ring Dips = :30-1:00
We should look to break this into no more than 2-4 sets across sets.
STRATEGY
For the Pistol, find balance and stabilize before descending.
If we are off balance and wobble, it takes a lot of energy to stabilize.
Be smooth, consistent and controlled. Move fast if you can, but recognize when you need to take a breathe and slow down.
For the Ring Dips, do not go to failure. If 7 reps is challenging, do 4. When Strict Ring Dips go away, they can take a while to come back. Do your best to not hold the negative.
The Sit-Ups will be a place to keep moving.
Become an active participant in your health.
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