CROSSFIT
“31 HEROES”
[PARTNER WORKOUT]
AMRAP 31:00
8 Thrusters
6 Rope Climbs
11 Box Jumps
WHITEBOARD BRIEF
STIMULUS
Goal: 5 Rounds or better.
Thruster
Going heavy on the thruster today
8 Reps should be completed in under 1:30
Athletes should be able to complete the weight unbroken when fresh, but likely going 2-3 sets within the workout
Rope Climbs
6 Rope Climbs should take less than 2:00 each round
Choose a rope climb variation that you can complete 2-3 reps per minute when fresh
Box Jumps
11 Challenging Box Jumps should take just over a minute to complete
Pick a slightly higher box than usual, but one that you feel comfortable jumping to under fatigue
STRATEGY
31:00 of work today, not coming out hot will be key. Stick to manageable and consistent sets on the thruster, rest to ensure you never fail a rope climb, and pick a pace to chip away at the box jump. With the Sand Bag, just keep moving, it’s not about going fast, it’s about returning with enough gas in the tank to pick right up where your partner left off. Make sure athletes communicate with each other as they transition so that if one is finishing their 3rd rope climb, then the other does the 4th, and so on.
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