GENERAL WARM-UP
Activate/Get Hot
1 Round of the modified CrossFit Warm-Up:
Bike 10/7
10 Squat Therapy Reps
10 Pull-Ups
10 Push-Ups
10 Knuckle Draggers (each leg)
10 Straight Legged Sit-Ups
1 Round of CompTrain Barbell Warm-Up
PART 1 – Squat Clean Complex
Every :90 for 5 sets (7:30):
2 Clean Pulls + 1 Squat Clean
WORKOUT OF THE DAY
“RIDE LIKE THE WIND”
[COMPETE/TRAIN]
10 Rounds For Time:
5 Squat Cleans (155/105)
10/7 Calorie Assault Bike
Score = Time it takes to complete the workout
[SWEAT]
10 Rounds For Time:
5 Squat Cleans (105/75)
10/7 Calorie Assault Bike
COOL-DOWN
2:00 Recovery
Stretch
1:00 Wrist Stretch
1:00 Pike Stretch (each side)
1:00 Standing Quad Stretch (:30 each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Giant Sets:
10 Weighted Hip Extensions
15 Unweighted Hip Extensions
20 Banded Good Mornings
25 GHD Sit-Ups
30 Second Front Squat Hold (Bottom)
Rest as needed between sets.
WORKOUT VARIATIONS
MASK
For Time:
10 Rounds:
5 Squat Cleans (155/105)
10/7 Calorie Assault Bike
Rest :30
AT HOME
For Time:
10 Rounds:
5 Double Dumbbell Squat Cleans (50/35)
10 Ten Meter Shuttle Runs
EQUIPMENT-FREE
For Time:
10 Rounds:
5 Double Dumbbell Squat Cleans (50/35)
10 Ten Meter Shuttle Runs
