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)

3:00 Machine

-into-

3 sets:

10 Walking Lunge Steps Arm Extended Overhead

10 Kip Swings

10 Suitcase Deadlifts (each)

10 Hang Dumbbell Snatch

10 Alternating V-Ups

Metcon (Time)

Teams of 2

40-20-10

Synchro Alternating Dumbbell Snatches (50/35)

Synchro Toes-to-Bar

Mayhem Mini-Pump – Arms and Core (No Measure)

3 Rounds:

10 Deficit Pushups @ moderate weight RPE 7

10 Bent Over Barbell Row @ moderate weight RPE 7

10 Single Arm Standing Tricep Extension w/ band (each side) @ moderate weight RPE 7

10 DB Spider Curls @ moderate weight RPE 7

10 Overhead Plate Situps

:30 GHD Hip Raise Hold

10 Side Star Plank Reach Throughs (ecah side)

:30 Hanging L-sit hold

30yd Offset Overhead Farmer Carry (left overhead/right front rack hold)

30yd Offset Overhead Farmer Carry (right overhead/left front rack hold)

*Rest 3 minutes b/t rounds

Deficit Pushups

Bent Over Barbell Rows

Single Arm Standing Tricep Extension with Band

DB Spider Curls

Overhead Plate Situps

Side Star Plank Reach Throughs

KB Front Racked/ Overhead Carry

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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.