BOX BRIEF
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CROSSFIT
“WALL TO WALL”
AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls
30 Double Unders
15/12 Calorie Row
20 Wall Balls
30 Double Unders
15/12 Calorie Row
30 Wall Balls
WHITEBOARD BRIEF
STIMULUS
15:00 Workout.
Every time you return back to the Wall Ball, the reps increase by 10.
The first round will be 2:00 or under. Try to complete the second round under 5:00. The third, under 8:00.
We can assume that each round will add ~:30 from the last.
The goal is to get as far as you can in 15:00.
Strive to get through the set of 40 or 50 Wall Balls.
DOUBLE UNDERS
30 Double Unders should take ~20. Try to not spend longer than 1:00 on the Double Unders.
ROWING FOR CALORIES
15/12 Calories on the Rower should take ~1:00-1:30 as we fatigue.
WALL BALLS
10 Wall Balls takes ~20 seconds unbroken. Every round, we increase the Wall Ball reps by 10, which is ~:20 on top of the last round. We can say on average that every new Wall Ball set may add ~:30.
STRATEGY
If Double Unders are not a challenge, shoot for unbroken every round. If they are break it into 2-3 sets. There’s no sense getting frustrated or fatigued for the sake of a few seconds saved.
Take 5 hard pulls on the Rower and settle into a pace that allows for sustainability.
In the first two rounds, consider going unbroken on the set of 10 and 20 Wall Balls. If 20 is a stretch, shoot for 14-6 or 12-8. Sneaking in a few more reps every set vs. always doing traditional 10-10 or 15-20, can go a long way for your overall time and long-term fitness gains.
Become an active participant in your health.
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