Swole Cycle

26.2 CrossFit – CrossFit

**“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire**

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Bench Press Warm-Up (No Measure)

400m run

Then 1 round of each:

1) Shoulder internal rotation with lacrosse ball at inferior angle of scapula: 1-2 minutes on each side

2) 3 position doorway pec stretch: 30 seconds in each position

3) Shoulder external rotation with PVC on bench: 1-2 minutes

4) Scapular Presses in Push-up position x 15-20 reps

5) Push-ups 10-15 reps

Weightlifting

Bench Press (15 min to build to a heavy 3)

While the bench press is mainly an upper body movement, the lower body will also do some pressing. Let’s focus on keeping the butt pushed into the bench and the feet pushed into the floor. This strong lower body position helps athletes maintain full body stability, which can lead to better mechanics with the upper body. It is common here to see the butt “bridge” up off the bench and the feet flail around. Press with the lower body to help press with the upper body.

Metcon

Swole Cycle (4 Rounds for reps)

Tabata Intervals:

Strict Pull-ups

Bike Calories

Push-ups

Bike Calories

**Tabata** = 8 Rounds of :20 On, :10 Off
Athletes will complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of assault bike, and so on…

* The score at the end of the 16 minutes is the total reps completed during your work stations

* There is no rest between stations beyond the :10 seconds