CrossFit - Thu, 2 Apr

Warm-up

2 sets:
500-meter bike
5 inchworm + push-ups
10 banded pass-throughs
15 banded pull-aparts

1 set:
10 up-downs
10 kettlebell deadlifts
– Use two kettlebells.

1 set:
10 up-downs
10 kettlebell Russian swings
50-meter kettlebell farmers carry
– Use two kettlebells.

Air Time (Time)

For Time:
5,000-meter air bike
30 double-kettlebell hang cleans (35/53 lb)
200-meter kettlebell farmers carry (35/53 lb)
3,000-meter air bike
20 kettlebell hang cleans
100-meter kettlebell farmers carry
1,000-meter air bike
10 kettlebell hang cleans
50-meter kettlebell farmers carry
500-meter air bike

Stimulus & Goals

• Sub-28:00; advanced athletes closer to 22:00.
• A longer, moderate-intensity effort that will challenge endurance and grip.
• Use an Echo bike if possible.
• Moderate kettlebell clean loading; 1-3 sets.
• Demanding farmers walk distances at Rx’d loading; no more than 4 short breaks.

Strategy

• Don’t come out too hot on the bike. Stay smooth, remember to breathe, and maintain a consistent RPM.
• After the bike, get right into the cleans. Don’t get caught looking at the kettlebells for too long.
• Hang on during the farmer carry. Make it further than you think you can. Maintain positive self-talk.

Modifications

Movement	Substitution
Bike	Distance; 2,000-m, 1,000-m, 500-m, 250-m row; 4,000-m, 2,000-m, 750-m, 400-m bike erg
Kettlebell hang cleans	Load, reps, double-kettlebell swings, kettlebell swings, dumbbell hang power cleans
Farmers carry	Load, distance

Weightlifting

EMOM 10:
3 touch-and-go power snatches

Notes

• Use this session to work on barbell cycling. Contrast this lighter lifting session with the previous workout, where you likely performed singles.
  
• Focus on moving quickly through your reps and completing the set of 3 in 10 seconds or less.
  
• Only increase load if the repetitions sound and mechanics stay consistent.