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)

* 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

Power Clean

Power Clean 1×1

8 minutes to establish a Heavy Power Clean

-into-

3 sets x 8 Hang Muscle Cleans (at 40-50% of Heavy Power Clean)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Optional Accessory Work (No Measure)

4 sets:

12 Standing Landmine Twists

10 Landmine Press (each)

10 Landmine RDL (each)

*Rest 2:00 b/t sets

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball 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.