BOX BRIEF
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CROSSFIT
“UNFRIENDLY FRAN”
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Chest to Bar Pull-ups
9 Thrusters
WHITEBOARD BRIEF
STIMULUS
This is a 20:00 workout (with built in rest).
Goal: To stay under 3:00 per round, earning 1:00 of rest. Pick a load that allows for 9 unbroken and challenging Thrusters.
BIKE
15/12 Calories on the Bike should take ~:40-1:00. We will push here!
PULL-UPS
12 Chest-to-Bar Pull Ups should take ~:20-1:00.
THRUSTER
9 moderate thrusters should take ~:30. To keep these intervals a sprint 9 reps should be competed unbroken or with one break.(5-4, 6-3)
STRATEGY:
We’ve said it before and we’ll say it again, try to hold back a little on the Bike.
It’s easy to get excited and push hard when fresh, but if we cannot maintain the intensity, it will punish us at the end of the set AND as the rounds progress.
Pick a conservative RPM or wattage and think about holding it across all sets. Maybe increasing little by little if it won’t greatly affect the Pull-Ups and Thruster.
We should have picked a number of Pull-Ups that will allow for two smooth sets every time without fail. Stay steady here!
Take one big breath and pick up the Thruster bar. With a slight forward lean, break the bar apart, drive the elbows up, brace and thrust!
9 Thrusters is not a large number, but at rep 6 you will want to rest. Stay the course and finish the 9 reps unbroken.
Become an active participant in your health.
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