Box Brief
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CROSSFIT
CONDITIONING:
“Dopamine”
Every 6 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Assault Bike
AMRAP with the time remaining
Devil’s Press
WHITEBOARD BRIEF
A good goal to have for these 5 intervals is to try and keep rounds within 5-10 seconds of each other.
Move fast, but establish a pace from the beginning that you think you can repeat or improve upon.
Below are some examples of round splits:
Fast Start: 2:00 – 2:15 – 2:30 – 2:45 – 3:00
Sustained Pace: 2:30 – 2:30 – 2:30 – 2:30 – 2:30
In both cases, the average round split was 2:30, but the athlete who sustained their pace throughout had a better overall score for the workout (2:30 vs. 3:00).
We’d rather be the sustained pace athlete than the athlete who started fast and fell off each round.
Sustaining paces can lead to better scores, better recovery between rounds, and more time near our lactic threshold – which helps us get fitter.
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