CROSSFIT
“NEAT”
AMRAP 15:
3 Bar Muscle-Ups
6 Deadlifts
9/6 Calorie Assault Bike
WHITEBOARD BRIEF
STIMULUS
Time: This is a 15 minute workout.
Goal: 8+ Rounds.
BAR MUSCLE UP
3 Bar Muscle-Ups will take ~:15 seconds when unbroken. Every attempt should be made to hold onto the bar once you’re up there.
DEADLIFT
6 moderate Deadlifts should take roughly :20 seconds, and should be unbroken for as long as possible. In later rounds, going to 2 sets is acceptable. If the athlete is performing singles, the load is likely too heavy for today.
ASSAULT BIKE CALORIES
9/6 Assault Bike calories will take ~:40 seconds at the moderate pace of 66/62 RPM (males/females respectively). It should not take longer than :60.
STRATEGY
This is one of those workouts that can get away from us easily. Not so much in the actual movements (if athletes are scaling correctly, under 2:00 rounds should be easily repeated), but in the rest and transition BETWEEN movements.
Because each movement won’t take that long, we might be tempted to saunter from the Pull-Up rig to the barbell to the bike and back, losing valuable time in the transition – to say nothing of resting when we actually get there.
If we have athletes practicing BMUs in this workout, bookend their efforts with times – no more than :60 of BMU attempts
Encourage athletes to stay focused and move with intention to and through each set. Rest is ok, but keep it limited! Don’t get caught just looking!
Become an active participant in your health.
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