BOX BRIEF
UPCOMING EVENTS
2021 Amazing Race
CROSSFIT
COUNTRY ROADS (Calories)
AMRAP 10:
1,600 Meter Run
Max Calorie Bike
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Bike
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Bike
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Bike
Rest 1 Minutes
AMRAP 2:
200 Meter Run
Max Calorie Bike
WHITEBOARD BRIEF
STIMULUS: “COUNTRY ROADS” is a Sprint workout.
STRATEGY: Athletes should have at least 1:00 on the Bike each round.
SCALING: Athletes may need to scale back the running distance. Athletes should be able to run their 200 Meter splits in 1:00 or faster.
SCORING: Athletes will enter in their Bike Calories for each AMRAP. Their score will be Sum Total Bike Calories.
-Moderate-Fast pace on the Runs leaving a little in the tank for the Bike
-Last 0:30 on the Bike should be an all out effort
-Encourage athletes to stay loose and stretch during their rest
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