CrossFit I35 Workout of the Day for Tuesday, January 19th, 2021
Movement Prep
Introduction of Assault Bikes
WARMUP
30 Seconds
Easy Bike
Knuckle Drags
Single Unders
Moderate Bike
Active Spiderman + Hamstring Stretch
AbMat
Faster Bike
Fast Single or Double Unders
AbMat Sit-ups
Use the warmup rides to determine a pace that can be maintained for 3 minutes with enough left in the tank for a 10-minute AMRAP.
PRACTICE ROUND
1 Round
Performed with Workout Weight
200 Meter Assault Bike
3 Deadlifts
6 AbMat Sit-ups
9 Double Unders
Workout of the Day
“The Undertaker”
AMRAP 13:
60/45 Calorie Assault Bike*
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
Cap the bike ride to 5 minutes
*If you’re new to the bikes which most of you are please start easy to very easy on this ride. The Assault Bike is one of the best tools/movements to absolutely annihilate yourself. If you hit this ride too hard you might be done and possibly not get a single rep in the triplet. If you don’t believe me ask Zach Kelley.
AFTER PARTY
Option 1: Strict Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
Try to Hold the Same Number Across
Option 2: Handstand Walk Biathalon
For Time (10 Minute Cap):
300′ Handstand Walk
Every Break: 3 Ring Muscle-ups
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