BOX BRIEF
UPCOMING EVENTS
2021 Amazing Race
2021 Enquinox Liftoff
Quarterly ReAssessment and Demo Day
CROSSFIT
ALL SHOOK UP
Double Dumbbell Squats
After Each Round:
1 Rope Climb
50 Meter Dumbbell Farmers Carry
WHITEBOARD BRIEF
STIMULUS: “ALL SHOOK UP” is a GRIND
STRATEGY: Athletes should go unbroken sets on Double Dumbbell Squats, 0:30 or less on each Rope Climb and no breaks on the 50 Meter Farmer’s Carry.
SCALING: Athletes should choose a dumbbell weight that allows them to go unbroken in all sets. Athletes should choose a Rope Climb variation they can do in 0:30 or less. Athletes should choose a dumbbell weight that requires no breaks on the Farmer’s Carry.
SCORING: Athletes score is the time it takes them to complete the workout. Athletes should aim to finish in 15-20 Minutes.
-Unbroken Squats breathing at the top of every rep
-Athletes should take their time to get knees high and secure a strong foot clamp
-Athletes can hook grip on the Famer’s Carry
-Coach athletes to move fast on the Farmer’s Carry while maintain good posture and a tight core
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