CrossFit – Wed, Jul 15
General Warm-Up
200m Run
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike
Use this to confirm run pacing, burpee standard, and bike output before “Drive” begins.
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Calorie Bike in Remaining Time
Rest 2:00 Between Sets
Score = Sum Total Calories
Plate: 45lb (20kg) Bumper Plate
Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10
Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the bike with at least 30 seconds left.
Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the bike to maximize calorie accumulation per set.
Workout Strategy
Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.
Modifications / Adjustments
400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m
Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height
Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)
Level 2:
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 13/10+ Calories per Set
Level 1:
300m Run
Burpees (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 10/7+ Calories per Set
Masters 55+:
300m Run
Burpees to Plate (12-11-10-9-8-7)
Max Calorie Bike in Remaining Time
Goal: Average 12/9+ Calories per Set
Competitor:
Goal: Average 18/14+ Calories per Set, run sub 1:45 per set
Hotel Gym / Travel:
6 Sets:
3:30 AMRAP
400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)
Burpees to Plate (15-14-13-12-11-10)
Max Calorie on any available cardio machine in remaining time
Rest 2:00 b/t
Bad Weather Option:
Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run
Big Class Notes:
Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Fold
6 Cat-Cow w/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
