BOX BRIEF
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CROSSFIT
“LET IT BURN”
On the 3:00 x 10 Rounds:
15/12 Calorie Row
12/9 Calorie Assault Bike
WHITEBOARD BRIEF
Coming off “Murph” we programmed a 30:00 “flush”.
Every 3:00, perform 15/12 Cal Row & 12/9 Cal Bike. Rest for the remaining time.
Time spent on each machine should fall ~:40
The first few rounds should feel easy and “not enough”, but don’t forget it’s a 10-round workout and it will catch up with you.
Giving yourself at least :20 of rest, will earn you a little time to breath, transition, and go.
Approach this workout like a marathon. Be consistent throughout and deliver a strong finish.
Not only will it help to flush out the legs, but it will also assist in building a stronger aerobic base.
Be aggressive to get the fly-wheels moving (i.e., 3 hard pulls on the rower and :10 sprint on the bike), then settle to your pace.
Adjust the damper setting that doesn’t create a very high RPM (100+) or SPM (35+) or very low RPM (under 60) or SPM (low 20’s).
Every 3:00, perform 15/12 Cal Row & 12/9 Cal Bike. Rest for the remaining time.
Time spent on each machine should fall ~:40
The first few rounds should feel easy and “not enough”, but don’t forget it’s a 10-round workout and it will catch up with you.
Giving yourself at least :20 of rest, will earn you a little time to breath, transition, and go.
Approach this workout like a marathon. Be consistent throughout and deliver a strong finish.
Not only will it help to flush out the legs, but it will also assist in building a stronger aerobic base.
Be aggressive to get the fly-wheels moving (i.e., 3 hard pulls on the rower and :10 sprint on the bike), then settle to your pace.
Adjust the damper setting that doesn’t create a very high RPM (100+) or SPM (35+) or very low RPM (under 60) or SPM (low 20’s).
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