Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min bike (30-sec easy/20-sec mod/10-sec hard)
5 Back Squats (empty bar – build across)
4 Up Downs + Box Step Up
5 Empty Barbell Power Clean
Warm-up – Warm-up (No Measure)
**2. Strength Prep**
Have athletes build up to 60% in 3-4 sets hitting 3-5 reps a set. Weight should be what athletes started the cycle with. Scale load and reps to maintain form and explosiveness.
Strength – Back Squat (5×10)
– 5 sets x 10 reps @ 60% 1RM Back Squat
* Complete a set every 2 minutes, on the 2 minutes for 10 minutes *
Warm-up – Warm-up (No Measure)
**3. Workout Prep**
2 sets
10 Sec. Bike Sprint (90%)
2 Burpee Box get Overs
1 Barbell Power Clean
– rest 1:00 between sets –
Metcon – Metcon (Time)
For Time:
2 rounds
15/12 Calorie Assault Bike
10 Burpee Box Get Over (30/24)*
5 Power Cleans (205/135)
– @12:00 –
For Time:
30/24 Calorie Assault Bike
20 Burpee Box Get Over (30/24) *
10 Power Cleans (205/135)
* Athletes can use hands for Burpee Box Get Overs *
TARGET SCORE
Workout 1 and 2
Target time: 3:30-4:30 minutes
Time cap: 6 minutes
TOTAL WORK OUT TIME: 22min
Accessory – Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seated QL stretch (each side)
1 min couch stretch (each side)
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