(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

WOD

“Tricycle” (Time)

“Tricycle”

For Time:

Buy-In: 2,000/1,600 Meter Bike

Directly Into…

27-21-15-9:

Kettlebell Swings

Pull-ups

Thrusters

25 min Time Cap

Subs

1000/800m Row or 800m Run

RX+ Same as RX

RX-53/35#, 75/55#

50-59-35/26#, 65/45#, Jumping Pull Ups

60+-800/600m Row, 26/18#, 55/35#, Ring Rows

Basics-500m, 21-15-9 Light KB, PVC/BB, Ring Rows
DESCRIPTION

Today’s workout is for time

It begins with a buy-in on the bike or rower that only happens once

After completing the listed meters, you’ll begin 4 rounds for time of swings, pull-ups, and thrusters

We expect this workout to take between 15-25 minutes to complete

THRUSTERS

Choose a light weight that allows you to clear the double digit rounds in about 2-3 sets

KETTLEBELL SWINGS

These swings finish all the way overhead

Choose a weight that allows you to clear the double digit rounds in 2-3 sets

PULL-UPS

Choose a variation that allows you to clear the double digit rounds in less than 2 minutes each

AFTER PARTY

10: Back Squat (Set 1: 10 Reps @ 55-57% 1RM)

8: Back Squat (Set 2: 8 Reps @ 65-67% 1RM)

6: Back Squat (Set 3: 6 Reps @ 75-77% 1RM)

4: Back Squat (Set 4: 4 Reps @ 83-85% 1RM)

2: Back Squat (Set 5: 2 Reps @ 90-92% 1RM)