Assault Bike

12 min Warm-up

• Squat Therapy
• Warm Up C & J

Strength

7.5 Min E90S

• 1 x Clean and Jerk (85%-90%. 1 RM)

Strength

For Time (20 min cap)

3 rounds

• 21 Cal AB
• 15 Thrusters (95/65)
• 9 Bar Facing Burpees

5 min Warm-up

• Running Warm-up

Conditioning

20 min E4MOM

• 1:30min Assault Runner Max Cals or C2 Bike Max Cals
• 2:30 min Rest

5 min Rest

15 min E5MOM

• 4 min Max AB Cals (goal 56/45+ cal / round)
• 1 min Rest

Warm-up

5-min

Conditioning

15 min of Assault Bike Intervals

5 Rounds of 2 min Work and 1 Min Rest

Calorie Goals for Each Interval

1. 42 / 34
2. 38 / 30
3. 34 / 27
4. 30 / 24
5. 26 / 21

5 min Rest

15 min of Assault Bike Intervals

3 rounds of 4 min Work and 1 Min Rest

Calorie Goal for Each Interval

• 54 / 43
• 54 / 43
• 54 / 43

10 min Warm-up

Clean Warm-Up

• Ankle / Calf Stretches
• Wrist Mobility
• Front Rack Mobility
• Behind the head tricep extensions
• 1 round Squat Therapy
• Empty Bar Squat Clean and Jerks
• Work Up to Heavy Clean and Jerk

Strength

12 min E3MOM

• 1 Clean and Jerk (85 – 90% 1RM)
• 3 Box Jump Overs

5-min Warm-up

• Warm-up for 105lb snatches
• Increase Heart Rate for Bike

Conditioning

21, 15, 9 For Time-8 min Cap

• Cals on AB
• Snatches (105 / 85)

8 min Warm-up

1 rd Squat Therapy

• 1 min Squat Hold (use counter-balance as needed)
• 5 -8 Russian Baby Makers
• 5 – 8 Rack Assisted Squats (focus on upright spine)
• 5 – 8 Overhead Squats (Bar, KettleBells, etc)

3 rds

• 5 Deadlift Warm-ups
• 5 Strict Presses. (kbs)
• 1 hand stand kick-up

Strength

8-min Amrap

• 3 – Hand Stand Push-ups
• 5 – Deadlifts (225/155)

Conditioning

2 Rounds Bike Intervals

• 2 min C2 Bike goal ( 36 cal / 28 cal)
• 2 min Rest
• 2 min Assault Bike (28 cal / 20 cal)
• 2 min Rest

Event 10 -2021 CrossFit Games

27 Min Time Cap

• 30 toes-to-bar
• 1.5 mile run
• 30 toes-to-bar
• 1.5 mile run
• 30 toes-to-bar

If you’re not a runner, substitute a 4 mile Assault Bike.

Strength

5-min EMOM

• 2-3 Strict Chest to Bar Pull-Ups
• Warm Up Clean and Jerk.

7-min EMOM

• 1 Heavy Clean and Jerk

7 min E30S

• 1 Heavy Clean and Jerk @ 70-80% of First Set

Conditioning

5 Rounds

• 25 Cal Assault Bike
• 15 Hang Clean and Jerks

Conditioning

Assault Bike Intervals

• 3:00-min warm-up
• 5 Rounds
  • :30-second Sprint
  • 1:00-min Recover Ride
• 2:00–min cooldown

10min EMOM

• 5 – 6 Thrusters (95/65)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Skill Work

10 Min EMOM

• Pull-Ups (pick a number)
• Rest of the minute easy Assault Bike

Conditioning

5 Rounds for Time

• 25 Cal on Erg
• 15 KB/DB Snatches Right Arm (35/25)
• 15 KB/DB Snatches Left Arm

Conditioning

For Time

• 100 Cal Row
• 80 Weighted box Step-ups (35/25)
• 60 KB/DB Shoulder-to-overhead (35s/25s)
• 40 Cal Ski Erg
• 20 Deadlifts (225/155)

Death by Assault Bike

• Start at 2 cal and every minute raise by 2 minutes until you cannot complete the cals.

Run 2.5 miles