CrossFit Now – CrossFit
“Attention Span” Burp Plank (2 Rounds for reps)
“Attention Span”
On the Minute x 10:
7 Burpees
Max Front Plank in Time Remaining
Rest 5 Minutes
On the Minute x 10:
5/4 Calorie Bike/Row
Max Side Plank in Time Remaining (Switch Each Round)
*Score is seconds actually held IN the plank for each of the EMOMs
RX+-Same as RX
RX -As Written
50-59 -6 Burpees
60+ -5 Burpees, 4/3 Cal
Basics-Every TWO minutes,4 Burpees, 4/3 Cal
DESCRIPTION
We’ll finish out the week with 2 “on the minute” style intervals
You’ll complete the listed number of burpees or bike calories to start each minute
After finishing these stations, you’ll hold a plank for as long as possible with the time remaining in the minute
We’re looking to choose rep numbers that allow for about 30 seconds of burpees/bike and 30 seconds of planks
The score for today is the number of seconds spent IN the actual plank position.
Plank should be held with shoulders and hips in line (no bowing or drooping)
There is 5 minutes rest between these 10-minute pieces to help you maintain intensity
BIKE/ROW
To keep things simple, you do not have to reset the bike monitor each time you get back on
Simply move 5/4 calories from where you start