BOX BRIEF
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CROSSFIT
“TEARDROP”
AMRAP 15:
100 Double Unders
75 Air Squats
500/450 Meter Row
WHITEBOARD BRIEF
The goal of this workout is to aim for ~3 rounds.
One round should take between 5:00-6:00.
Double-Unders
100 DU’s should take between 1:00-1:30 and within 2-3 sets.
Air Squats
75 Air Squats should take ~2:00-3:00, which is between ~25-35 reps per minute.
Row
500/450m Row should take ~1:45-2:00.
STRATEGY/EFFICIENCY TIPS:
As soon as the Double-Unders start to feel challenging/the shoulders burn, take a quick break, take 3 deep breaths, and go again. Towards the end of the workout, try to only take one deep breath.
The Air Squats do not have to be fast, but steady. Consider “steady” as a one one-thousand or two one-thousand count at the top.
Aim for negative splits on the row aka every round is a little faster with a strong finish. Try not to fall into the trap of going out too hot in the first round.
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