Warmup:
10 Cal Bike
10 Cobra to Downward Dog
10 Thread the Needle
10 Hollow rocks
10 Alternating V-ups
10 Cal Bike
Barbell warmup: With an empty bar, perform 5 reps of: RDLs, Good Mornings, Elbow rotations, Strict Press
WOD:
2 Sets:
50/40 Cal Bike
-Walking rest 3:00, then..-
3 Rounds:
15 Strict Press (75/55)
15 Toe 2 Bar
*Rest 3:00 between sets
* From the bike to the T2B is one set. Complete in order (including the walking rest) then rest 3:00 between set 1 and set 2.
Video courtesy of Nick Garcia. 50 Cals in 25 seconds. Giving you a goal to shoot for…just kidding…please don’t kill yourself today. That said, today, the goal is to try to hit that red line to tackle a couple very-doable pieces in this WOD. The reason I say go to red line is, you have built-in rest in here, so finish either the bike or the strict press/toe2bar couplet piece as fast as you can so you can hit that recovery piece and then do it all over again in round 2! And yes, the 3 min of rest after the bike IS walking rest, meaning I want you to walk, not fast, but keep the legs moving during those three minutes. If you stop moving, your legs will not like you much…
Scaling Options:
Bar weight -> 65/45 -> as needed
T2B -> Kipping Knee Raise -> Strict Knee Raise -> Laying T2B -> V-Ups
Joint Strike CrossFit 