BOX BRIEF
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CROSSFIT
“13 GOING ON HURTY”
AMRAP 13:
12/9 Calorie Assault Bike
9 Kipping Handstand Push-ups
6 Front Squats
WHITEBOARD BRIEF
STIMULUS
13:00 workout.
One round should take between 2:00-3:00
The goal is to try to accumulate between 5-7 rounds
This is a very neurologically taxing workout – a high-skill gymnastic component combined with a heavy weightlifting element.
BIKE
12/9 bike calories should take between :30-1:00 regardless of the style (Assault, Echo, Erg, Schwin).
HANDSTAND PUSH-UPS
9 Kipping Handstand Push-Ups should be under :30 and performed with quality and control.
FRONT SQUAT
6 “heavier than we have seen in a while” Front Squats, should take ~:30 once the bar is on the shoulders. STRATEGY
The time between the K.HSPU and the Front Squat, and Front Squat to the Bike, is where we will lose time.
Therefore, (as in most “machine” approaches), move at a pace that will allow for recovery, but is not slow.
On the Front Squat, the shoulders will feel the impact from the K.HSPU’s. Use the hips to drive the K.HSPU (or DB Push Press), as much as you can, and try to not hold the top of the press for too long.
Don’t rush the Front Squats. This a load that is manageable, but requires a little slap on the face and foot stomp before picking it up. Stay tight!
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