Box Brief
CROSSFIT
“Heavy Machinery”
5 Rounds For Reps:
1 Minute Max Calorie Bike
1 Minute Max Power Cleans
1 Minute Max Burpees
1 Minute Rest
:: Alternate Variation ::
5 Rounds For Reps:
1 Minute Shuttle Runs
1 Minute Max Double Dumbbell Power Cleans
1 Minute Max Burpees
1 Minute Rest
WHITEBOARD BRIEF
The 1 minute rest between 3-minute rounds isn’t enough for sprint pace
Look to move methodically through these 3 work stations
In the first round, find a number at each movement that you are confident you can replicate the next round
Working for about 45 seconds instead of the full 60 (on the first two movements) may help you achieve this
Building this buffer time to transition in the first round can help account for added fatigue in the following rounds
The goal from there is stay within 1 rep on either side of that target
For Example: If you got 15 calories on the bike in the first round, aim for somewhere between 14-16 in the next several rounds
Use your numbers completed at each station from the last round as your guides for the next round
Become an active participant in your health.
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