CROSSFIT
CONDITIONING:
“Heartburn”
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees
WHITEBOARD BRIEF
1 MILE RUN
Looking at previous scores on this workout, the best times are in the 17 minute range, while the vast majority of times are around 25 minutes
That being said, the overall workout will provide a time domain similar to that of a 3 mile run
Therefore, look to hold a speed on the opening mile that you see yourself being able to maintain for a 3 miles
This ideally gets us to the “BBT” feeling ready to sustain a steady effort for the 10 rounds
THRUSTERS & PULL-UPS
Let’s try to complete these first two movements of the “BBT” unbroken for as long as possible
If you had to pick one to break later on as the difficulty increases, make it the pull-ups, as those are easier to get back on quickly after a break than the thrusters are
One of the most important things across these 3 movements is keeping your breathing in check
If you can breathe slower than you’re moving, you’ll be able to stay under control and hold onto larger sets
BURPEES
The burpees are truly the pacer of the workout, and the only movement in the “BBT” where we’re not holding onto a bar
Early on, aim to complete smooth and controlled burpees
Slowing down these reps a bit will help you thrive through the thrusters and the pull-ups
Knowing the end is near, see if you can pick up your pace a little bit in the final 1-3 rounds of the workout
Looking at previous scores on this workout, the best times are in the 17 minute range, while the vast majority of times are around 25 minutes
That being said, the overall workout will provide a time domain similar to that of a 3 mile run
Therefore, look to hold a speed on the opening mile that you see yourself being able to maintain for a 3 miles
This ideally gets us to the “BBT” feeling ready to sustain a steady effort for the 10 rounds
THRUSTERS & PULL-UPS
Let’s try to complete these first two movements of the “BBT” unbroken for as long as possible
If you had to pick one to break later on as the difficulty increases, make it the pull-ups, as those are easier to get back on quickly after a break than the thrusters are
One of the most important things across these 3 movements is keeping your breathing in check
If you can breathe slower than you’re moving, you’ll be able to stay under control and hold onto larger sets
BURPEES
The burpees are truly the pacer of the workout, and the only movement in the “BBT” where we’re not holding onto a bar
Early on, aim to complete smooth and controlled burpees
Slowing down these reps a bit will help you thrive through the thrusters and the pull-ups
Knowing the end is near, see if you can pick up your pace a little bit in the final 1-3 rounds of the workout
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