Announcements

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.
Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

Tabata Air Bike (8 sets)

*build up to workout pace

-into-

3 sets:

10 Dynamic Squat Stretch

25ft Lizard Crawl

10 Step Back Lunges

2 Broad Jump + Vertical Jump

Lizard Crawl

Toes to Bar Skill Review (No Measure)

Take 10-12 minutes to practice Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday.

Level 1: Straight leg kipping leg raises

Level 2: Kipping toes to bar

Level 3: Strict toes to bar

Toes To Bar Cues & Scaling

Metcon (Time)

6 sets

10/8 Calorie Air Bike (sprint)

14 Barbell Step Back Lunges (95/65)

15 Russian Kettlebell Swings (70/53)

-rest 3:00 between sets-

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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50 Cal Bike – May Challenge (Time)

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.

Scoring: Each day you perform the 50-calorie bike workout, you will log the time it took you to complete.

Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.