WOD
 | Thu, Mar 19 |  |
 Coach BOK CFA Athletes, today's WOD is a long workout that is going to challenge you mentally, particularly as the reps increase but don't worry because after your set of 21, the reps come back down, and there is light at the end of the tunnel. 💡 There's three movements, a burpee box jump-over, power cleans, with a calorie bike after each round. 🚲 This will be challenging but I know ya'll got this! 💪🏻 |
| CrossFit 20260319 | 1 Min Max Calories ASSAULT BIKE | Strength + Skill Class 2026 0319 |
CrossFit 20260319(Time) WARM-UP: 200m walk 1:00 bike (row, jump) :30 burpee :30 box step-overs 1:00 bike (row, jump) :30 burpee box step-overs 1:00 bike (row, jump) :30 burpee box jump-overs Bike test: 1 set: 1:00 air bike WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 3 power cleans 3 burpee box jump-overs — Increase load and height to workout standards WOD: 9-15-21-15-9 reps for time Rx: STIMULUS 22:00-28:00 Burpee box jump-overs (24/20) Power cleans (135/95) – Complete 30/20 calories on the air bike after each round MODIFICATIONS: -Burpee box jump-overs, modify height first, then movement, e.g., burpee + step-overs, up-down + step-overs, burpees in place, up-downs in place -Power clean, modify weight first then reps and/or movement, e.g., hang power cleans, dumbbell options -Bike, modify calories, e.g., 20/15, 12/9 STIMULUS NOTES: 22:00-28:00 Long grind; maintain consistent pacing 10+ burpees per minute Quick power clean singles with minimal breaks Bike no more than 3:00 STRETCHING: 1:00 foam roll IT band/leg 1:00 kettlebell calf smash/leg
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Cardio
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