Swole Cycle
August 13, 2019 | No Comments
MarDock Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1 Minute Assault Bike
5 Walkouts Video
15 Second Superman Hold Video
1 Rounds:
20 AbMat Sit-ups
15 Air Squats
10 Push-ups
5 Strict Pull-ups
Barbell Warmup Video
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Gymnastics
5 Rounds For Time:
4 Toes to Bar + 3 Chest to Bar Pull-ups + 2 Bar Muscle-ups
*Every Break: 150 Meter Row
If You are Subbing for Chest to Bars & Bar Muscle-ups, Complete the Following Complex:
6 Toes to Bar, 5 Pull-ups, 4 Chest to Bar Pull-ups
Weightlifting
Shoulder Press
5 Sets of 3
WOD
Metcon (AMRAP – Reps)
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
Midline
3 Sets, Not For Time:
7 Inchworms
21 GHD Sit-Ups