assault bike, crossfit, deadlifts, training, wod, workouts -

Friday 5.29.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 Quad stretch to toe touch

1 Min Bike

10 Scap Pull-ups

10 Ring Rows


Strength/Skill - Overhead Squat

EMOM 1:30 x 6 Rounds

4 Reps

65% of 1 RM 


WOD (Workout of the Day) 

"Fun House"  

3 Rounds

30 Calorie Bike

7 Deadlifts 250/180

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen


  • Our goal for this workout is to target 5-8 Minutes
  • Heavy lifting under oxidative fatigue is the goal here.  Keep your pace on the bike around 24-28 mph and if needed break up the deadlifts into two sets.
  • Score is time

*Scale accordingly if any exercise cannot be performed RX