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 Row (30-seconds Moderate/30-seconds Slow)

-into-

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 rounds of each movement

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* Focus on footwork and finishing the pull

Metcon (Time)

In 15:00 Minutes

2000/1750m Row

-in the remaining time, build to Heavy Single Clean and Jerk

Clean and Jerk

Mayhem Mini-Pump – Leg day (No Measure)

4 Rounds

10 DB Good Mornings @ moderate weight – maintain quality RPE 7

8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7

10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

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.