“Meter Maid” could be considered a shorter version of the CrossFit benchmark workout “Kelly”, which is 5 Rounds for time of a 400 Meter Run, 30 Wallballs, and 30 Box Jumps. The weight on the medicine ball should be something that athletes are confident in completing the first 27 repetitions unbroken if they needed to. Within the workout, these bigger sets will likely be broken up once or twice. If unable to run, complete one of the following:
250 Meter Row
20/14 Calorie Schwinn Bike
14/10 Calorie Assault Bike
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With a descending rep scheme, this is a heavily front loaded workout. The rounds of 27 and 21 has double the reps of the rounds of 15 and 9. With the wallball being the only station that requires athletes to hold on to something, we can look to push for bigger sets here. Once athletes get to the box and the runs, it is all about finding a pace that they can continue to move forward at. These stations don’t have to be fast by any means, they just have to be steady. Athletes tend to not stop while running, as they can keep putting one foot in front of the other, but this pacing tends to be a little more difficult on the box. Make it a goal today to not stop at all on the ground. Rest as long as needed on top, but when the feet hit the floor it’s right back up. If athletes can do that, their box jumps will find a similar rhythm to their running.
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Jeremy & Lisa