WOD

Mon, Jun 8

Coach J

Today's two-part workout is named 'steak and pudding'

It's a team workout that starts with a max effort assault bike followed by a 10 min AMRAP of burpee box 'get' overs.

You decide which half is steak and which half is pudding. 🤔

CrossFit 20260608

1 Min Max Calories ASSAULT BIKE

Upperbody Strength 20260608

CrossFit 20260608

(Reps)
WARM-UP:
200m walk
2 sets:
1:00 bike
10 push-ups
10 sit-ups
10 Spiderman lunges

5 sets in groups of 4:
:15 bike
:05 switch partners
– In a team of 4, rotate until each partner completes 5 sets
– Increase pace each round, ramping up to feel intensity

WOD MOVEMENT REVIEW & WARM-UP:
1 set:
5 plank burpees
5 burpees
5 jumping muscle-up to the box
5 jumping muscle-up + foot or knee on the box
5 burpee box get-overs

AMRAP x 3mins
Burpee box get-overs
– Alternate reps with partner, practicing consistent technique

1 set for each partner:
:30 bike
Switch
– Make sure bikes are set how you want them, and you decide on an order for your team on the bike

'STEAK & PUDDING' WOD: In teams of 4
Rx:
1:00 max-cal air bike, each athlete
– Rest 2:00 between athletes
– Each athlete has one attempt to accumulate as many calories as possible in 1:00

Rest 5:00

AMRAP X 10mins with a partner:
Burpee box get-overs (48/48 in)
– Share the work as desired
– Weight vest optional

MODIFICATIONS:
-Burpee box get-overs, modify height, e.g., 40in or 20in, then modify movement, e.g., up-downs

STIMULUS NOTES:
Test and grind with Steak & Pudding
Part 1, 'Steak,' is a 1:00 max-calorie bike test
This is a max effort effort; go all out, but use strategy
Log each partner's personal score and total team calories
Part 2, 'Pudding,' is a lower-skill, fast, grind-it-out partner effort

STRETCHING:
per side
:30 wall calf stretch
:30 supine banded hamstring stretch
:30 banded lat stretch
:30 scorpion

1^st	141 Rx	Natalie Mon, Jun 8, 2026
1^st	141 Rx	Brice Mon, Jun 8, 2026 Coach C Mon, Jun 8, 2026 Kyle Mon, Jun 8, 2026

Kyle	141 Rx
Natalie	141 Rx
Coach C	141 Rx
Brice	141 Rx

WOD

Mon, Jun 8

Today's two-part workout is named 'steak and pudding' It's a team workout that starts with a max effort assault bike followed by a 10 min AMRAP of burpee box 'get' overs. You decide which half is steak and which half is pudding. 🤔

CrossFit 20260608

1 Min Max Calories ASSAULT BIKE

Upperbody Strength 20260608

Today's two-part workout is named 'steak and pudding'

It's a team workout that starts with a max effort assault bike followed by a 10 min AMRAP of burpee box 'get' overs.

You decide which half is steak and which half is pudding. 🤔