TrueFit Athletics

TrueFit Athletics

CrossFit WOD, April 8, 2019

Excite Bike

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

Warm-up
Warm-up
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
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"
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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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