TrueFit Athletics

TrueFit Athletics

CrossFit WOD, April 8, 2019

Excite Bike

"If you’re going to quit anything, quit being lazy, quit making excuses and quit waiting for the right time."
-Joe Duncan

I. 3 Rounds with progressing intensity
1:00 row then 8 reps each of…
Air Squat → Jumping Air Squat → Jumping Split Lunges DB
Strict Press → DB Push Press → DB Push Jerk
Push Up → Dive Bomber Push Up → Clapping Push Up
Sit Up → Bicycle Kicks → V-Up

II. Bench Press drill and practice:
-3 points of contact- shoulders, butt, feet
-big chest
-shoulders back and down

III. in teams of 3 practice 2-3 lightweight Bench Press to get to starting weight (<135/95)

Metcon (AMRAP – Reps)
Teams of 3…
ON A 20:00 RUNNING CLOCK… Build to Heavy Set of 3 Bench Press*
*Score is combined highest weight of all three athletes. MUST HAVE SPOTTERS.

-Rest 5:00-

AMRAP x 10 MINUTES Max Cals on Bike*
*Score is total calories. Athletes can rotate in any order.

combine your weights and calories and score total as "reps"

Scaling: modify the load if needed to sub-maximal for beginners. may sub to db’s or strict press if needed. most should be able to perform the Bike. a suggestion is 15 seconds hard sprint, 5 seconds of transition for every athlete. this give each a 15 second sprint every minute. CRUSH IT!

Optional Accessory Work
4 minute AMRAP
level 1: max UB sets of 2, 4, or 6 Push-ups (NOT HRPU)
level 2: max UB sets of 1, 2, or 3 Strict Handstand Push-ups
*athlete picks the rep scheme then stays with that throughout the 4 minutes
-then finish with-
30 Wall Slides (slow and controlled)

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