BOX BRIEF
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CROSSFIT
“ALTER EGO”
Every 3 Minutes x 10 Rounds:[On the 0:00]: 500/450 Meter Row[On the 3:00]:400 Meter Run
[On the 6:00]: 500/450 Meter Row[On the 9:00]: 400 Meter Run
[On the 12:00]: 500/450 Meter Row[On the 15:00]: 400 Meter Run
[On the 18:00]: 500/450 Meter Row[On the 21:00]: 400 Meter Run
[On the 24:00]: 500/450 Meter Row[On the 27:00]: 400 Meter Run
WHITEBOARD BRIEF
STIMULUS
30:00 workout
Score: Log time for all 10 rounds. Score is total sum time.
Goal: Complete each round in ~2:00 or under leaving ~1:00 to recover.
We are pushing today!!
STRATEGY
While we are “sprinting” today, we are not looking for a maximal effort on every round.
A “sprint” is fast and uncomfortable, but we are also looking for an uncomfortable sustainable rate.
For each interval, attempt to stay within :10 of the first Row and Run.
If a comfortable split rate is a 1:50 or 2:00, for today try to reduce it by :05.
If a comfortable 400m run is 2:00, push for 1:55 across all 5 sets.
Set your targets a little higher today. Push your limits.
Become an active participant in your health.
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