C2 Bike

10-min Warm-Up

6 Rounds

• 400m Run
• 50 Air Squats

Cardio Chipper

• 100 Cal C2 bike
• 90 Box Step-ups
• 70 Cal Row

36 Minutes Zone 2

• C2 or Assault Bike
• Every 3 minutes – 6 toes-to-bar

15-minute Warm-Up

For Time

• 100 cal C2 Bike
• 30 Cleans (135/95)
• 70 cal Row
• 30 Cleans (135/95)

10-minute Warm-Up

30 Min AMRAP

• 10 min: Max Cal Run
• 20 min – AMRAP
  • 15 cal AB / 20 cal C2 Bike
  • 8 lateral side-to-side ball slams (30/20lb)
  • 7 Pull-ups

10 – min Squat Warm-up

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/95)
• 1 x 2 (185/125)

E3MOM for 30 Min

• 5 Back Squat (185/125)
• 10 Sit-ups
• 15 cal Assault Bike / C2 Bike (Slow/Moderate Pace < 63rpm or <900cal/hr on C2)

Working Zone-2

Don’t worry about hitting the 15 cals in the time domain. If you get it, take a rest.

40 minutes

• C2 or Assault Bike – Zone 2 (60% – 70% of Max Heart Rate (220 – age))
• Every 4th minute
  • 1 Heavy Med-Ball Over the Shoulder (150/100)

5 min Set-up/warm-up

30 min – E3MOM

• 1 x Clean and Jerk (start at 95/65 lb and add 10/5 lb per round)
• C2 Bike – Zone 2

Back Strength Bonus

5 Rounds

• 12 x Seated Rows (170/120 lb-> scales as needed)
• 12 x Reverse Hyper (50% of max back squat)

Cardio Round-Up to 400 Reps Each

Work for 45 seconds with 15 seconds rest for transition

• Assault Bike Cals
• Ski Erg Cals
• C2 Rower Cals
• Sit-ups

Eliminate the element when 400 reps is reached. The station becomes rest.

The goal is 26 rounds (26 minutes) or under

Adjust elements as needed: 1 element/athlete.

Partner for time:
3-6-9-12-15-18-21-24-27-30

• Bike Erg
• Ski Erg

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Workout Provided by CrossFit

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

Partner Workout

30 Rounds Combined For Time

• 6 burpees over-the-bar
• 3 power cleans (115 / 80)
• 3 front squats
• 3 push press
• 6 burpees over-the-bar

Every 5 mins 200m C2 Bike Each

Start and end the workout with a 200m C2 Bike each

After the bike, start where you left off.

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.