Technical Smackdown - The Box

Technical Smackdown

Train for skill, strength and functionality with this progressive, volume-heavy routine.
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Technical Smackdown

This dastardly workout comes to us from the twisted mind of Andy Petranek, a former combat engineer in the Marines and owner of CrossFit Los Angeles. “This is a great workout because it is a good balance between technical expertise and standard bodyweight exercises,” he says. It may not have the breakneck pace of “Fran,” but the skill moves included here keep the workout challenging and fresh, Petranek says. “A workout like ‘Cindy,’ in which you’re doing pull-ups, push-ups and squats, is effective, but once you’ve done it a few times, it can get mundane.”

The Workout

For time:

  • 5 Rope Climbs
  • 10 Pistols (each leg)
  • 20 Toes-to-Bar
  • 30 One-Arm Kettlebell Snatches (24 kilograms/16 kilograms)
  • 40 Push-Ups
  • 50 Walking Lunges
  • 100 Squats

Degree Of Difficulty

  • Technical: 9.5
  • Metabolic: 6.0
  • Volume: 8.0
  • Overall: 7.83 (out of 10)

Classifier

  • Firebreather: 10 minutes or less
  • Excellent: 10:01 to 13 minutes
  • Good: 13:01 minutes to 18 minutes
  • Fair: 18-plus minutes

“Done as prescribed, this workout can be very challenging. If you’re finishing in more than 18 minutes, try scaling or modifying as needed,” Petranek says. “If you can’t do toes-to-bar, for example, try doing twice as many knee raises.”

Coach Says

1. Strategize: “Envision your strategy ahead of time, like during warm-ups, because you don’t want to get to the pistols and then try to figure out how you’re going to do them. Determine that ahead of time.”

2. Segment Squats: “Doing 100 squats can be daunting. I like to break them up into sets of 10, resting maybe a half second after every 10. It’s just enough rest to get me back on track.”

3. Just Start: “Don’t rest between moves. At least start the next thing because the inclination will be to rest longer than you would if you still had reps to finish for a particular exercise.”

4. Lunge Well: “As tough as it may be, really try to focus on nailing your form on those lunges because it is a direct skill transfer to the split jerk, where you’re receiving weight up overhead.”

5. KB Tall: “Come to full extension at the hips on each kettlebell snatch, ‘punching’ your hand through at the top.”

For more workouts and tips from Andy Petranek, visit crossfitla.com.