Tuesday 03.30.21 Workout

Box Brief

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Bring Your Own Buddy Bash
17 April: Wayne
24 April: Ardmore

24 Heroes in 24 Hours
Memorial Day Weekend
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CROSSFIT

STRENGTH:

E2MOM 12:

5 Weighted Strict Pull-ups, Building

CONDITIONING:
‘Don’t Stop Me Now”
AMRAP 18:
Max Calorie Bike
E3MOM [Starting at 0:00]:
50 Double Unders
12 Burpees

ALTERNATE

E3MOM 24:

50 Double Unders
12 Burpees
Max Shuttle Runs [10 Meters]

WHITEBOARD BRIEF

The dubs and burpees should take no more than 2 minutes max complete, giving you at least 1 minute on the bike
When approaching this workout, it can be helpful to envision doing a 20-minute bike for calories
In this hypothetical workout, how many calories do you see yourself holding consistently “on the minute”?
On an assault bike, this will likely be somewhere between 10-15 calories depending on the athlete
With around 1:00-1:30 to work on the bike, we can look to complete somewhere in the ballpark of this number
Rather than thinking of “how many calories can I get total in the workout?” we can think “how many calories can I get this round without slowing down the next round?”
With other movements to be completed, consistent intensity over the 6 rounds is better than absolute intensity early in the workout followed by a gradual decline in calories
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By | 2021-04-02T16:53:27-04:00 March 30th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Tuesday 03.30.21 Workout