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“Granola Bar” CrossFit WOD – Monday August 10th, 2020

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Warm-up (No Measure)

400M Run

Bottom Squat Hold: 2 Minutes Spiderman and Reach: 10 per side

Ankle dorsiflexion: :30/side

10 slow air squats

Front Squat (Ladder)

Set 1: 2 Reps @ 88% of 1RM Front Squat

Set 2: 4 Reps @ 83% of 1RM Front Squat

Set 3: 6 Reps @ 79% of 1RM Front Squat

Set 4: 8 Reps @ 76% of 1RM Front Squat

Set 5: 10 Reps @ 70-75% of 1RM Front Squat

Rest 2 Minutes Between Sets

Granola Bar (AMRAP – Rounds and Reps)

AMRAP 12:

7 Bar Muscle-ups

7 Lateral Burpees Over Bar

7 Clusters (135/95)

7 Lateral Burpees Over Bar
If you have 12+ Bar MU keep reps as written if less scale reps so that you are finishing each round in 2-3 minutes.

MU subs:

• Reduce Reps

• Banded Bar Muscle-ups

• Jumping Bar Muscle-ups (Off Box)

• Chest to Bar Pull-ups

“Imaginary Friends” CrossFit WOD – Saturday August 8th, 2020

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Warm-up (No Measure)

2 min Cardio of choice

into

1 min child pose off a box

1 min Couch stretch

1 min Up Dog stretch

into

3 Rounds for Quality

10 Snatch Grip Push Press

20 ft. Overhead Walking Lunge

15 Banded Pull Aparts

Strength

Jerk Drive Complex

4 Sets:

2 Pausing Jerk Drives

2 Jerk Drives

Set 1: 70% of 1RM Split Jerk

Set 2: 75% of 1RM Split Jerk

Sets 3-4: 80% of 1RM Split Jerk
STIMULUS

DESCRIPTION

The clean and jerk is the focus of our first 3 pieces of the day

In this opening complex, we’ll dial in our jerk positioning and lower body power

The purpose of the Jerk Drive is to:

Train aggressive extension with the legs to launch the bar off the shoulder

Maintain a balanced vertical dip position (the pauses help feel this out)

We’ll pause for 2 seconds in the dip position on the Pausing Split Jerks

These 4 barbell reps come from the rack and are meant to be completed without dropping the bar

This piece takes place on the clock, starting at [0:00]

With the next piece starting at the [7:00], look to complete a set about every 90 seconds

This means you’ll start sets at [0:00-1:30-3:00-4:30]

Split Jerk Complex

Split Jerk Complex [On the 7:00]

On the Minute x 7:

1 Pausing Split Jerk

1 Split Jerk

Sets 1-2: 60% of 1RM Jerk

Sets 3-4: 65% of 1RM Jerk

Sets 5-7: 70-80% of 1RM Jerk
STIMULUS

DESCRIPTION

The second part of clean and jerk technique will work split jerk positioning

The pause on the first rep (2 seconds in dip, 2 seconds in catch) is to help ensure balance in both positions

In the dip, we’re looking for a vertical torso and balance throughout the foot

In the catch position, we’re looking for an even distribution of weight between the front and back legs

This piece starts at the [7:00] on the clock

Complete these 2 unbroken reps at the top of each minute

Clean and Jerk (5×5)

On the Minute x 5:

5 Touch-and-Go Power Clean and Jerks

[Recommended Starting/Outlook Weights]:

Week 1: 50% of 1RM Clean and Jerk

Week 2: 55% of 1RM Clean and Jerk

Week 3: 57-62% of 1RM Clean and Jerk

STIMULUS

DESCRIPTION

The final clean and jerk piece for the day will work stamina in barbell cycling

Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains

You can power clean or squat clean and push jerk or split jerk

Today marks week 1 of 3 in this progression

We recommend starting around 50% of your 1RM Clean and Jerk

We’ll look to gradually build over the coming weeks

Use the same weight for all 5 sets

Workout

Metcon (Time)

“Imaginary Friends”

[Teams of 3]

AMRAP 25:

7 Power Snatches (95/65)

20′ Overhead Walking Lunge (95/65)

9/7 Calorie Assault Bike

20′ Overhead Walking Lunge (95/65)

7 Power Snatches (95/65)
STIMULUS

DESCRIPTION

There are 2 versions of this workout today: team and individual

In this team version, one athlete works at a time while the other two rest

With twice as much rest, each effort is mean to be high intesntiy

Record 1 round after finishing the second second of power snatches

The score at the end of the 25 minutes is total rounds + reps completed by the team

It is ok for teammates to use different weights as needed to get the right stimulus for each member

You can expect for each teammates to complete around 3-4 rounds

CrossFit WOD – Friday August 7th, 2020

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Warm-up (No Measure)

2:00 Bike (Increasing pace every :30)

Into…

3 Rounds

10 PVC Pass Throughs

5 Scap Retractions

5 kip swings

3 – 5 strict pull-ups

1 min pec stretch

Weightlifting

Snatch Technique Complex

Snatch Technique Complex

On the 2:00 x 4 Sets:

3 Muscle Snatches

2 Snatch Balances

1 High Hang Squat Snatch

Set 1: 40% of 1RM Snatch

Set 2: 43% of 1RM Snatch

Set 3: 46% of 1RM Snatch

Set 4: 50% of 1RM Snatch
STIMULUS

DESCRIPTION

This lighter weight technique complex will work an aggressive turnover with the upper body, balance in the receiving position, and speed under the bar

These 6 reps are designed to be completed without putting the bar down

Sets begin every 2 minutes [0-2-4-6]

See below for a complex demo

Snatch (5×5)

On the Minute x 5:

5 Touch-and-Go Squat Snatches

[Recommended Starting/Outlook Weights]:

Week 1: 60% of 1RM Snatch

Week 2: 63-66% of 1RM Snatch

Week 3: 66-70% of 1RM Snatch

STIMULUS

DESCRIPTION

Part 2 of snatch work for the day will work on cycling unbroken “touch and go” reps

Today marks week 1 of 3 in this progression

We recommend starting around 60% of your 1RM Squat Snatch

We’ll look to gradually build over the coming weeks

Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains

Use the same weight for all 5 sets

Metcon (Time)

2 Rounds for Time

1,000m row

30 ambit situps

15 Dual DB box step overs (50/35)
The step overs shouldn’t be a road block, so use weights that allow all 15 to be done unbroken each round.

Sub 800m Run or 2k Bike for row

Body Armor

3 Giant Sets:

8 Lateral Kettlebell Box Step-ups (Left)

8 Lateral Kettlebell Box Step-ups (Right)

12 Strict Ring Dips

36 Banded Face Pulls

Rest 2 Minutes Between Sets

STIMULUS

DESCRIPTION

Today’s Body Armor will take the lower body, chest, triceps, and back

A Giant Set means you’ll move right from one movement to the next with quality prioritzed over speed

Rest 2 minutes following the face pulls before starting your next round

“Free Agent” CrossFit WOD – Thursday August 6th, 2020

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Warm-up (No Measure)

2 minute  Warm up of choice

into…

1 min pigeon pose

1 min straddle stretch

1 min banded tricep stretch

into…

3 Rounds for Quality

10 Alternating Cossack Squats

10 Barbell Good Mornings

10 Barbell Push Press

5 Jerk balance

Weightlifting

Back Squat (12-6-3)

Back Squat “12-6-3”

12 Reps @ 91% of 10RM Back Squat

6 Reps @ 99% of 10RM Back Squat

3 Reps @ 106% of 10RM Back Squat

STIMULUS

DESCRIPTION

Working heavier percentages of your 10RM Back Squat in this piece

We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets

We last completed a 10RM Back Squat test on 6.8.20

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets

Gymnastics

Metcon (Time)

“Free Agent”

6 Rounds For Time:

200 Meter Run

21 Wallballs (20/14)

15 Kettlebell Swings (53/35)

9 Chest to Bar Pull-ups
STIMULUS

DESCRIPTION

This 6-round workout includes manageable rep numbers at each station

We’ll train some gymnastics, cardio, and light weightlifting movements here

The intended time range for this balanced workout is between 18-25 minutes

Body Armor

3 Giant Sets:

8 Lateral Kettlebell Box Step-ups (Left)

8 Lateral Kettlebell Box Step-ups (Right)

12 Strict Ring Dips

36 Banded Face Pulls

Rest 2 Minutes Between Sets

STIMULUS

DESCRIPTION

Today’s Body Armor will take the lower body, chest, triceps, and back

A Giant Set means you’ll move right from one movement to the next with quality prioritzed over speed

Rest 2 minutes following the face pulls before starting your next round

“Hit the Gas” Thursday August 6th, 2020

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Aerobic Capacity

Low-High-Low (4 Rounds for distance)

20:00 Row

Round 1:

2:00 at 16 s/m

1:00 at 24 s/m

1:00 at 16 s/m

Round 2:

2:00 at 18 s/m

1:00 at 26 s/m

1:00 at 18 s/m

Round 3:

2:00 at 20 s/m

1:00 at 28 s/m

1:00 at 20 s/m

Round 4:

2:00 at 22 s/m

1:00 at 30 s/m

1:00 at 22 s/m

-1:00 Rest Between Each Round-

-Lower Stroke Rates: Easy/Moderate Pace-

-Higher Stroke Rates: Max Effort-

-Score: Distance on 1:00 High Stroke Rate-

“The Furnace” Spartan SGX Training at 7:00pm

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Spartan SGX WOD

The Furnace (5 Rounds for calories)

5 Rounds:

2:00 AMRAP

16 Dumbbell Push Press (2 × 35#/25#)

8 Sandbag Over-the-Shoulder Cleans (75#/50#)

In time remaining…

Max Assault Bike Calories

-2:00 Rest Between Rounds-

Spartan Finisher

Mountain Climber – Lactate Tolerance (AMRAP – Reps)

5 Rounds:

0:10 Mountain Climbers (Max Effort)

0:20 Plank Hold

0:30 Plank Jump-In (Slow, Continuous – No Stopping!)

-No Rest Between Reps or Rounds-

-Plank Hold: Top of Pushup Position-

“Snickers” CrossFit WOD – Wednesday August 5th, 2020

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Warm-up (No Measure)

2:00 Row*

*Increase pace every :30

Into…

1 min Calf Stretch

1 Min Banded Shoulder Distraction

2 Min Foam Roll Thoracic Spine

into

5 min for quality

30 ft Duck walk

60 ft single arm overhead Carry

5 seated box jumps

Into

Barbell Clean and Jerk warm up

Strength

Clean and Jerk Complex

On the 3:00 x 5 Rounds

50 Double Unders

2 Power Cleans

2 Front Squats

2 Push Jerks

Set 1: 55% of 1RM Clean and Jerk

Set 2: 60% of 1RM Clean and Jerk

Sets 3-5: 65-75% of 1RM Clean and Jerk
STIMULUS

DESCRIPTION

A big theme of today’s training is barbell cycling

This complex will train heavier barbell weights than the main workout for the day on top of a little conditioning

After finishing the 50 double unders, you’ll complete 6 unbroken barbell reps

These rounds start every 3 minutes [0-3-6-9-12]

Each complex of double under and barbell work should take 1:30 or less to complete

This gives you at least 1:30 to recover and change out weights between rounds

Choose a double under number or variation that you can complete in under 1:00

Workout

Metcon (Time)

“Snickers”

30-20-10:

Power Cleans

Front Squats

Push Jerks

Barbell: 95/65

CrossFit Preferred July/August 2020 Happenings

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IN THIS ISSUE…

  1. COVID-19 Update/ New Schedule
  2. Extra Workout Programs
  3. Member Spotlight
  4. CrossFit Preferred Committed Club June/July Winners
  5. Athlete’s Corner
  6. CrossFit Preferred Calendar of Events
  7. Welcome New Members
  8. Birthdays & Member Anniversaries

COVID-19 Update/ New Schedule

We are all counting down the days that we can fully reopen our gym. As for now we are still officially closed. However we are making the best of what we have. We are offering several CrossFit classes a day as well as Spartan classes in the evenings. Here is our new schedule starting today……

CrossFit Programming

5:00am: M-F

6:00am: M-F

7:00am: M-F

4:30pm: M-F

5:30pm: M-F

7am Saturday

Spartan SGX Class/Endurance

5:30 am Thursday Endurance Class

7:00pm Monday, Wednesday and Thursday

6:00am Saturday

All classes will be held outside the gym mostly with using the inside of the gym only when necessary. Please be sure to reserve a spot in Wodify

At Home Workouts

Not able to make it to the gym or traveling?! We have you covered! We are still offering At Home workouts on  Wodify and on our website every day. Full length video links can be followed in Wodify as well.  They are designed for a dumbbell or many other objects including sandbags or whatever creative training tool that you come up with!

We have these posted everyday on the Wodify App and on our site @ https://crossfitpreferred.com/blog/at-home-workout/

Spartan SGX Race/Obstacle Race Training 

Each Monday, Wednesday, Thursday at 7:00pm and Saturdays at 6:00am. Coach Andrew Lucero leads this group and has helped so many people complete and compete at different obstacle course races. In this training we do not train with barbells, we train with sandbags, tires, buckets, dumbbells, kettlebells and on the pull up bars! This is a fun group and all are invited!

See all of our Spartan Workouts @ https://crossfitpreferred.com/blog/spartan-workouts/

Aerobic Capacity

Aerobic Capacity is part of the Spartan Program but is so important for anybody that wants to improve in CrossFit. We have two classes per week that are specifically designed to help you improve your aerobic capacity. We have a track workout on Thursday morning at 5:30am and an aerobic capacity class at 7:00pm on Thursday nights.

The aerobic capacity class uses Assault Bikes, Rowers and running! It is a great workout!

Checkout our latest aerobic capacity workout @
https://crossfitpreferred.com/leg-assault-2/

Running/Track Workouts

We have a group at the gym that like to train for running races, triathlons and obstacle course racing! If you want to be a better runner you have to run:)

We have 3 running workouts per week that we provide. You can see them and our training focus right now @
https://crossfitpreferred.com/running-training-august-3rd-9th-2020/

Each of these different trainings are posted @ https://crossfitpreferred.com
under the BLOG Section each week.

Comptrain Programming

We are excited to announce that we after much consideration and feedback from our members we will be switching back to Comptrain programming. We kicked things off Monday with a killer workout that included Front Squats for strength and a long cardio packed metcon.

We are jumping into Comptrain in the middle of a cycle. There are 3 weeks left of this cycle “Grindstone”.

Grindstone will be bridging the gap between “Hard Hat” and our road leading to The Open. Our focus in “Grindstone will be capacity building. In the beginning we were focusing on a strong base, now we are shifting to turn that strength into usable capacity in all facets of the sport.

With us jumping into this cycle in the middle we want to make sure we are focusing on hitting the stimulus of the workout and not on whether or not we hit that RX button. The coach will go over the stimulus of the workout before each class and offer substitutions for everyone. We are super excited to be back on Comptrain programming.

Member Spotlight 

This months member spotlight goes out to Nikki Nee! Nikki came to us right after we opened back up in May. Nikki is currently going through basic training and officer candidate school for the Army. Her goal once she finishes school and basic training is to get into Military Intelligence with an end goal of working for UNESCO to protect world heritage sites.

CrossFit has helped Nikki’s mentality about fitness, it’s now become something that she wants to do instead of feeling like she has to do it. It’s helped give her confidence to lead workouts for other future soldiers that are leaving for basic training. Recently she did her first wall walks and was surprised how good she felt and how long she could hold it!

When Nikki started at CFP she was surprised how friendly and genuine everyone was. She felt like everyone cared about her goals and success in reaching them. This was HUGE for her coming from a sports background and always having a goal to work towards. Since the gym has been closed Nikki has been doing a great job staying consistent in her workouts.. She said, “The dogs are loving her being home and very curious about the heavy objects she keeps setting down and picking up.”

We asked Nikki what her advice would be for someone who is struggling with the at home workouts, this is what she said, “Come to the Park! It’s a great way to stay connected to the community and keep yourself accountable.”

We love having you as a part of CFP Nikki and can’t wait to open back up and crush workouts with you again!

Committed Club Winner for July and August 

 

June Committed Club Winner is Autumn Sutherland! If you do not know Autumn you are missing out! She is so much fun to be around. She has been so committed even during the Quarantine Lockdown. When most people were losing their fitness and gaining weight she was improving her fitness and losing weight! She has won $50 worth of product credit to use in our retail area. Congratulations Autumn!

We love seeing all of you work towards getting in at least 15 workouts a month. The consistency is really paying off!!

Committed Club Qualifiers for June:

Jacqui Jazwinski
Emily Nicholas
Amy Hunsaker
Jason Hunsaker
Autumn Sutherland
Amy Benton
Tara Roberts
Meagan Myers
Derek Sovchik
Cassie Kutzbach
Cindy Phillips
Meghan Gallagher
Krysta Smith
Kacie Garrison
Maria Spitzer
Andrew Lucero
Clay Oliver
Kimberly Panipinto
Travis Trible
Lillian Knauss
Tiersa LeSueur
Kris LeSueur
Adrienne McGurran
Andy Greenwood
Jaclyn Oliver
Rosanna Quintero
Sue French
Tara Wright
Mike Rudder

July 2020 Monthly Committed Club Raffle Winner! 

The July Committed Club winner is Brittney Schmiedbauer  CONGRATULATIONS BRITTNEY! 

Brittney has won $50 worth of product credit to use in our retail area. Congratulations!

Your $50 retail credit will be applied in Wodify!

We love seeing all of you work towards attending at least 15 classes  or doing at home workouts in a month. Especially during this crazy time!

Did you make the cut in July?

Jacqui Jazwinski
Amy Benton
Amy Hunsaker
Emily Nicholas
Meagan Myers
Maria Spitzer
Meghan Ghallagher
Tara Roberts
Kacie Garrison
Cassie Kutzbach
Adrienne McGurran
Cindy Phillips
Andrew Lucero
Autumn Sutherland
Kimberly Panipinto
Travis Trible
Stevie Sanchez
Kris LeSueur
Tiersa LeSueur
Brittney Schmiedbauer
Jason Hunsaker
Jimbo Young
Rosanna Quintero

What is the Committed Club?

The committed club is a year-long attendance challenge that will recognize and reward you for consistently showing up to CrossFit Preferred each month.  It will be broken up into monthly, quarterly, and yearly milestones with rewards along the way! In order to achieve committed club status, you will have to attend at least 15 classes during each calendar month.  At the end of each month, quarter, and year, we will recognize those individuals who have attended at least 15 classes during EACH of the coinciding calendar months.

Monthly – At the end of each month, we will recognize the monthly committed club.  All members of the committed club for that month will be entered into a raffle to win some sweet prizes!  Example: Everyone who attends at least 15 classes from January 1, 2020 to January 31, 2020 will be recognized as a member of the committed club for January and will be entered into the January raffle.

Quarterly – At the end of each quarter (3-month period), we will recognize the quarterly committed club.  All members of the committed club for that quarter will be entered into a raffle to win some sweet prizes.  Example:  Everyone who attends at least 15 classes EACH in January, February, and March will be recognized in the 1st quarter committed club and will be entered into the quarterly raffle.

Quarter 1 – January, February, March

Quarter 2 – April, May, June

Quarter 3 – July, August, September

Quarter 4 – October, November, December

Yearly – At the end of 2020, we will recognize and reward the individuals who have been in the committed club for all 12 months of 2020. This means you will have to get at least 15 visits in EACH of the 12 calendar months of 2020. 

Prizes

Monthly – We will raffle off one, $50 CFP Gift Certificates which can be used towards CrossFit Preferred Retail Products. (Driven Nutrition, G2G Bars, Fit Aid, Rehband, etc.) 

Quarterly – We will raffle off one, ½ month credits to be used towards your next monthly membership payment

Yearly – Everyone who achieves committed club status for the entire 2020 will earn a limited-edition, CrossFit Preferred Committed Club T-Shirt that they can proudly wear for the rest of their lives! In addition, we will raffle off 1 Free Month of Unlimited CrossFit classes to be used in 2020!

Athletes Corner 

Congratulations to Krysta and Cam on their wedding on 7/3!

Congratulation to Doug his family on the adoption of their 2 kids that was finalized on June 19th!

Congratulations to Shayne from Therazona and his daughter Cat, on the birth of her daughter Addison Sandra Allred!

Congratulations to Allen Quintero and his family for their new baby Austin Louis!

CrossFit Preferred Calendar of Events

As soon as we can have an event again we will get it planned. We have a bunch of fun ideas in the works! 

Welcome New Members for July/AugustRyan Robison
John Taylor
Crystal Barry
Hanna Nguyen

We will add a picture soon!

Sam Zaykoski

Matt Payne

We will add a picture soon!

Jared Christensen

We will add a picture soon!

Birthdays & Member’s Anniversaries

Birthdays

Marcus Brown   July 4th

Riley Tompkins    July 6

Allison Carmichael  July 13th

Joseph Arreola  July 13th

Taylor Redfern  July 13th

Mindy Schooley   July 20th

Matthew Sherwood  July 27th

Rob Flunker August 2nd

Brie Krause  August 5th

Cindy Phillips  August 5th

Dan Walker  August 6th

Tiersa LeSueur  August 9th

Ashlyn Graziani  August 10th

Mike Switzer  August 10th

Helena Hobeheidar  August 11th

Mike Payne  August 13th

Hazel Sayco  August 14th

Amanda Titus  August 14th

Joseph Falls  August 16th

Michelle Everingham  August 17th

Collin Rudd  August 20th

John Taylor  August 22nd

Emily Nicholas  August 24th

Kurt Rinke   August 26th

Crystal Barry  August 28th

5 Years!
Justin Dahl-James
Allen Quintero

4 Years!
Mindy Schooley
Joel Stepanek

3 Years!
Sue French
Trevir Olszewski
Brie Krause

2 Years!
Connor Washburn
Kyle Gadberry

 1 Year!
Craig Bottolfson
Courtney Brown 
Michelle Everingham
Malika Hobeheidar
Meghan Gallagher
Kimberly Clark
Joseph Arreola
Lincoln Conway
Juan Ramos
Chloe DeGeer
Chris DeGeer
Ryan Kutzbach
Andrea Owen

“Goodie Bag” CrossFit WOD – Tuesday August 4th, 2020

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Warm-up (No Measure)

2 Min cardio of choice

1 Min banded shoulder distraction

1 Min banded tricep stretch

1 Min pec stretch

3 Rounds for Quality

:20 Handstand weight shift/Handstand hold

10 Scap Pull-ups

:45 plank with shoulder taps

Gymnastics

Gymnastics Skill

7 Minutes For Practice:

5 Strict Chest to Bar Pull-ups

25′ Handstand Walk

5 Strict Toes to Bar

25′ Handstand Walk
STIMULUS

DESCRIPTION

Working skill and strength in this opening “practice” piece

Move through these 7 minutes with quality in mind over speed

Since it is for quality, there is no need to score rounds + reps

Record any notes on the 7 minutes of work in the notes section

STRICT MOVEMENTS

If you have over 10+ reps unbroken when fresh, keep the number at 5

If you’re under 10, consider dropping the reps to 3 or choosing a variation from “subs”

Break these up as needed to prioritize good movement

HANDSTAND WALK

If you have 50 feet unbroken when fresh, complete the 25′ increments as written

If you’re not quite there, reduce the distance or choose a variation from “subs”

Workout

Metcon (Time)

“Goodie Bag”

For Time:

800 Meter Run

50/35 Calorie Bike

40 Toes to Bar

200 Meter Wreck Bag Run (70/50)

40 Wreck Bag Box Step-ups (70/50) (24″/20″)

50/35 Calorie Bike

800 Meter Run
STIMULUS

DESCRIPTION

This big chipper workout has a little bit of everything in it

We expect this piece to take between 18-28 minutes to complete

Cap this workout at 30 minutes

Finisher

Metcon (No Measure)

2-3 SETS

10 Slow DB Romanian Deadlift

10/10 Slow Single Leg Glute Bridge

(No Measure)