Workout of the Day
EMOM x 20:00
A. 5 Power Clean and Push Jerks
B. 16 Air Squats + 8 Toes to Bars
C. :45 Bike
E. Rest
Notes
Each work station should take you no more than :45 to complete.
The Barbell should be performed as 5 steady singles at the same weight the whole workout.
Toes to bars can be modified to 12 Sit-ups or hanging leg raises based on preference. If you’re a bodyweight ninja and want to increase the reps on the calisthenics feel free to as long as you can finish in :45 or less.
Note your calories completed each round on the bike.
CrossFit Group Class Programming Template (WK6/9)
Andrea D during yesterday’s Front Foot Elevated Reverse Lunges. These are HARD! 😮💨
4 Tips for the Airbike
The 2:30 video below provides some quick, easy and effective tips for working smarter, not harder (it’s hard enough) on the air bike. While the air bike is a low skill movement, we can definitely make avoid some common mistakes that lead to less efficient movement. The video discusses setting the right seat height, watching your RPMs (aka cadence), avoiding lateral movement and maintaining your posture. See if you can apply any of these tips into today’s workout!