1/19/21
CrossFit GonzStrong – CrossFit
Double edge (Time)
“Double-Edged”
8 Rounds For Time:
500 Meter Bike Erg
30 Double Unders
10 Burpee Box Jump Overs (24″/20″)
Stimulus
– Conditioning Category: Pacer
– (8) round efforts are not part of the “norm”, providing a unique pacing opportunity today.
– Take a mental note after rounds 1 and 4 (halfway point) to reflect on our pacing.
– Just like in the Open, burpees should be performed facing the box.
Strategy
BIG TAKEAWAYS
– Find a comfortable pace that you feel you could hold onto for 30 minutes or more if you had to.
– Let’s try aim for the 80-90 RPM range on the bike erg.
– Relax the arms and focus on taking controlled breaths on the double unders.
– Find a rhythm on the burpee box jump overs that allows you stay moving without needing any breaks or pauses.
– Approach this workout with an aim to speed up each round by just 1 second. If round 1 takes 3:00, see if you can complete round 2 in 2:59, and so on.
Modifications
500 METER BIKE ERG
– 500 Meter Assault or Echo Bike
– 250 Meter Row
– 200 Meter Ski
– 200 Meter Run
– 150 Meter Assault Run
30 DOUBLE UNDERS
– 45 Single Unders
– 30 Seconds Of Practice
– 30 Line Hops
– 100m Ski
– 150m Row
10 BURPEE BOX JUMP OVERS
– 10 Burpees To A High Target
– 12 Bar Facing Burpees