Box Brief
CROSSFIT
“Absolute Value”
3 Rounds:
Partner 1: 1 Minute Bike Calories
Partner 2: 1 Minute Bike Calories
Partner 1: 2 Minute Bike Calories
Partner 2: 2 Minute Bike Calories
Partner 1: 3 Minute Bike Calories
Partner 2: 3 Minute Bike Calories
During 1 Minute Break: 9 Kettlebell Swings
During 2 Minute Break: 15 Kettlebell Swings
During 3 Minute Break: 21 Kettlebell Swings
:: Alternate Variation ::
3 Rounds For Time:
200 Meter Run
10 Single Dumbbell Russian Swings (5 Each)
400 Meter Run
20 Single Dumbbell Russian Swings (10 Each)
600 Meter Run
30 Single Dumbbell Russian Swings (15 Each)
WHITEBOARD BRIEF
BIKE
Each athlete will be on the bike for 18 minutes total
See if you can establish a number that you’d like to hold “on the minute”
You can then double and triple that number for the 2 and 3 minutes efforts
For Example:
1 Minute Ride Goal: 12 Calories
2 Minute Ride Goal: 24 Calories
3 Minute Ride Goal: 36 Calories
While the numbers might not end up perfect, it’s a nice target to shoot for
KETTLEBELL SWINGS
Although the set of 9 is most urgent (least time), there is no rush on big sets of the swings
You just have to get them done within the time windows while your partner is on the bike
Spread them out as needed over those time frames to maximize your effort on the machine
Each athlete will be on the bike for 18 minutes total
See if you can establish a number that you’d like to hold “on the minute”
You can then double and triple that number for the 2 and 3 minutes efforts
For Example:
1 Minute Ride Goal: 12 Calories
2 Minute Ride Goal: 24 Calories
3 Minute Ride Goal: 36 Calories
While the numbers might not end up perfect, it’s a nice target to shoot for
KETTLEBELL SWINGS
Although the set of 9 is most urgent (least time), there is no rush on big sets of the swings
You just have to get them done within the time windows while your partner is on the bike
Spread them out as needed over those time frames to maximize your effort on the machine
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