CROSSFIT
“STILL STANDING”
Partner Up!
For Time:
200 Double Unders
20 Calorie Assault/Echo Bike
100 Knees-to-Elbow
40 Calorie Assault/Echo Bike
200m Dumbbell Front Rack Walking Lunge
60 Calorie Assault/Echo Bike
4 x 200m Run
WHITEBOARD BRIEF
STIMULUS
DOUBLE UNDERS
200 DU’s should take ~3:00-4:00
CALORIES ON THE BIKE
Regardless of the machine (calories match the type), we should aim to be off under 2:00 / 4:00 / 6:00 respective to each bike.
KNEES-TO-ELBOWS
100 K2E’s should take less than 5:00 (20 per minute). If this isn’t attainable, reduce the reps to 80.
SINGLE DUMBBELL WALKING LUNGE
200m of shared work should take less than 5:00. Partners will carry the DB in both hands in the front rack position.
SPRINTS
A 200m sprint should take less than :45.
STRATEGY
30:00 Time Cap
Simply put, this is a team effort. If we approach it this way, we will accomplish the work quicker.
Teamwork means knowing your partner and sticking to rep schemes that they can sustain throughout the workout.
If you try to push your partner harder than their current fitness allows, it will be counter-productive as they will fatigue faster.
This means you should communicate and still challenge each other! However, if the plan isn’t working anymore, change it. For example, if 10 K2E’s is not sustainable, quickly default to sets of 5 or 3.
The key to strong and effective teamwork is the ability to communicate and be honest with each other.
Have fun with this one, folks!!!
Become an active participant in your health.
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