CROSSFIT
“WILD CARD”
On the 10:00 x 3 Rounds:
30/24 Calorie Row
200 Meter Run
30/24 Calorie Assault Bike
200 Meter Run
WHITEBOARD BRIEF
STIMULUS
Goal: Today we will shoot for 6:00-8:00 rounds. This will leave between 2:00-4:00 of rest in between rounds.
We are pushing the threshold today! This is not a sprint, but it is also not a pacer. We will dig a little deeper on the machines and use the runs to “recover”.
ROW (CALORIES)
30/24 calories on the Rower should take ~1:30-2:30
RUN
A 200m Run should take :50-1:30
BIKE (CALORIES)
30/24 calories on the Bike should take ~1:30-2:30
STRATEGY
Although we may not want to, we can push harder on the machines! Today
“Push harder” can mean 50-100 cals/hour higher than what you are used to. This is a pace that isn’t comfortable.
In the same breath, this isn’t a sprint. We have to leave some in the tank to finish fast.
Recover on the run. Pushing harder on the run will have little return relative to calories on the machines.
Every time you start on a machine, go hard for :10 and settle into your pace.
Pacing suggestions:
Bike: 250+ Watts (female) / 350+ Watts (male)
Rower: 800+ Cals per Hour (female) / 1000+ Cals per Hour (male)
And….breathe 🙂
Become an active participant in your health.
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