Box Brief
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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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