30. Dezember 2025
Dez.
30
CrossFit – Tue, Dec 30
Suggested Warm-Up
Warm-Up
1:30 Bike
Into..
2 ROUNDS
10 Goodmornings (barbell on back rack optional)
10 Glute Bridge-Ups
10/10 Single Leg Glute Bridge-Ups
10 Broad Jumps
10 Banded Pull Throughs
Into…
1:30 Bike
Strength – All
Deadlift (5-5-5-5*)
Workout – Performance
FOR TIME* (Time)
100/80 Cal Assault Bike**
50 Deadlifts (275/185)
*Partition as needed.
**C2: 130/115 Cal
Echo: 80/70
(Score is Time)
KG BB: (125/85)
Workout – Fitness
FOR TIME* (Time)
80/70 Cal Assault Bike**
50 Deadlifts (185/135)
*Partition as needed.
**C2: 100/80
Echo: 65/50
(Score is Time)
KG BB: (85/60)
Optional Cool Down – All
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
*Build up to and past Workout Weight.
(Score is Weight)