assault bike, burpees, crossfit, for time, ground to overhead, pull-ups, training, wod, workouts -

Monday 5.18.20

Warm-up Prep (10-15 Minutes)

2 Rounds

250m Row

10 Push-ups

10 Box Step Ups

10 KB Swings

10 OH KB Lunges

 

Strength/Skill - Push Press/Push Jerk

EMOM 1:30 x 6

1 Push Press

1 Push Jerk

90% of 1 RM

 

WOD (Workout of the Day) 

"Space Mountain"  

For Time

50 Pull-Ups

45 Calorie Bike

50 KB/DB Ground to Overhead 53/35

EMOM: 5 Burpees

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen

Stimulus:  

  • Our goal for this workout is to target 12-18 Minutes
  • This is a race against doing more burpees, come out screaming to do less burpees during those pull-ups, the bike should be done in about 3 minutes or so and the G to OH will tax you, but the faster you get them done the less burpees you have to do which wear you down on every minute.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX

Back to Incorporating all 3 Energy Systems (Phosphagen, Glycolytic and Oxidative) in your training on a weekly basis is consequential in developing a well-conditioned engine. Whole-body conditioning increases endurance and muscle strength.

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