BOX BRIEF
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CROSSFIT
“JOHN DEERE”
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry
21-15-9:
Row Calories
Bike Calories
WHITEBOARD BRIEF
STIMULUS
22:00-26:00 workout.
Today we will have a 30:00 time cap.
STRATEGY/EFFICIENCY TIPS (FOR ATHLETES)
It’s ok if the Row/Bike feels “easy” in the first rounds. “Pacing” means we do just that. Don’t fall into the trap of speeding up early on, but know if the pace you have is TOO easy. We will learn a lot in this workout.
The DB Farmer’s Carry will get grippy fast! Think short intervals with faster efforts. Longer spurts may not be better if it blows up the forearms. In addition, loosening the grip on the DB handles can be very effective in preserving grip.
When you get to the third set of 21-15-9, can you up the damper setting slightly to give more return on calories. The last rounds will be tough – embrace them! 😉
Become an active participant in your health.
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