BOX BRIEF
UPCOMING EVENTS
2021 Amazing Race
2021 Enquinox Liftoff
CROSSFIT
“BALL DON’T LIE”
Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls
WHITEBOARD BRIEF
STIMULUS
Time: 15:00-20:00
Category: Threshold – we will be operating consistently at an uncomfortable, but manageable rate
Goal: To clear the Row Cals between 1:00-1:15, allowing for :45-1:00 for Wall Balls. Transition should be consider here too. We will lose between 5-10 seconds from the Row to the Wall Balls. Seconds are very valuable in this workout.
STRATEGY
Reminder: **If we get the number of calories wrong, this workout could take 30:00. The intent is less than 20:00. It’s not too late to change the load or decrease the reps. **Rowing: If pushing for 1:00 to clear all the calories is aggressive, take the extra 15 seconds to complete them with a little less output.
Wall Ball: Once you pick up the ball you will have anywhere between 30-seconds and 1 minute. If you have :30 consider breaking only ONCE, if at all – we just don’t have time to waste. If we have between 45-seconds to 1 minute, we have a little more freedom to break more often. But, breaks are always 5-seconds longer than you think, so pick up the ball quicker than you would like.
Become an active participant in your health.
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