Tag: BikeErg

All New by B

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • 3 Sets
    • 80′ Tip Toe Walk (Forward, Back, Forward)
    • 10 Calf Raises

Legs

  • 3 Sets
    • 12 Lateral Box Step Overs (24”, 15# DBs)
    • 140/120m TrueForm Run
    • 15 Squat Jumps
  • 3 Sets
    • 12 DB Reverse Lunges (40#)
    • 250/200m BikeErg
    • 16/10 Plyo Lunges
  • 3 Sets
    • 12 Cossack Squats
    • 10/10 Lying Side Leg Lifts (5# ankle weights)

B came up with this cycle and it was a good one. We’ll probably increase to 16 reverse lunges next week. This took us 26:36 today.

Midline

2 Rounds

  • 30s Dead Bugs
  • 10s Rest
  • 30s Side Plank Twist (on elbow)
  • 10s Rest
  • 30s Side Plank Twist
  • 10s Rest
  • 30s Bear Crawl (forward/back over 6′)
  • 10s Rest
  • 30s Lateral Plank Walk
  • 10s Rest

Good one that B found online. Rough on the shoulders.

22.1-ish

Warm-up

  • 80′ Side walks
  • 1,400m BikeErg
  • 20 PVC Passes
  • 10 DB Hang Power Snatches (15#)
  • 6 DB Hang Power Snatches (35#)
  • 1 Wall walk 
  • 8 Box Step Overs (24″)

Conditioning

CrossFit Games Open 22.1-ish – 15:00 AMRAP

  • 3 Wall Walks
  • 12 DB Hang Power Snatches (35#)
  • 15 Box Step Overs (24”)

Over the last two years, fitness priorities have changed a bit. Almost every year I’ve come out of the Open with some type of back injury, so the focus now is on staying healthy for the rest of life; I don’t need to be hobbling around because I wanted to prove myself in some workout. So I scaled back the weight and limited bending over on the snatches to save my back. Also decided on step overs, which give a great workout as well. It was a great workout and I got through 7+5.

Midline

2 Rounds

  • 20 DB Punch Sit-up (10# DBs)
  • 20 Russian Twists (10#)
  • 20 Lying DB Overhead Pullover (knees up, 30#)
  • 20 Renegade Rows (30#)

Tried some new movements.

Kettlebell Steps

Warm-up

  • 80’ Lateral Monster Walk
  • 80’ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

  • 3 Rounds
    • 20 Skaters
    • 250m Standing BikeErg
    • 16 Air Squats
  • 3 Rounds
    • 10/10 Single Leg Touch & Hop
    • 120/140m TrueForm Run
    • 10 Sumo Deadlifts (70# KB)
  • 4 Sets
    • 6/6 Lateral Step-ups (20″, 2×50# DB + 2×70# KB)

Seemed like we were cruising, but B switched up some of her movements this week which may have been a little slower. I bumped up the weight on my step-ups from 40-50-60-70. What will we come up with for the next leg cycle?

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

We smoked it in 5:25.

Superset of Rows

Conditioning

  • 5:00 TrueForm Walk (0.5km)
  • 5:00 SkiErg (963m)
  • 5:00 BikeErg (2,277m)

Back

3 Sets

  • 12 banded Wide Grip Pull-ups (green)

3 Sets

  • 12 Straight Arm Pulldown (rope, 49#)
  • 12 Banded Face Pull (red)
  • 12 DB Upright Row (elbows up, 15#)

3 Sets

  • 10-8-6 Pendlay Row (85#)
  • MAX Inverted Bar Row (15-10-8)

This was an evil superset.

Kettlebell Steppin’

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

  • 3 Rounds
    • 20 Skaters
    • 250m Standing BikeErg
    • 16 Air Squats
  • 3 Rounds
    • 10/10 Single Leg Touch & Hop
    • 120/140m TrueForm Run
    • 10 Sumo Deadlifts (70# KB)
  • 4 Sets
    • 6/6 Lateral Step-ups (20″, 40-50-60# DB + 70# KB)

Bumping up 10# on each set of step-ups was no joke, especially that 70 pounds! Took us 27:01 to finish, which is about 11 seconds faster than last week and we did have some burn time due to B starting on the wrong movement and some delays trying to get the bike moved to a more stable position.

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 20s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 20s Rest

3:32

Straight Through Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

  • 3 Rounds
    • 20 Skaters
    • 250m Standing BikeErg
    • 16 Air Squats
  • 3 Rounds
  • 4 Sets
    • 6/6 Lateral Step-ups (20″, 30-40-50-60# DB)

Slight tweaks to the format we’ve been liking with different movements and placements for the types. Was supposed to be 10 goblet squats in that first section, but my back has something lingering so I scaled back and did the Sumo deadlifts instead of a classic. We went straight through again and I went first today. Took us 27:12.

With a Knee Tap

Warm-up

  • 2 Sets
    • 10 Air Squats 
    • 10 Calf Raises
    • 30s TrueForm Walk
  • 10 Back Squats (45#)
  • 5 Back Squats (65#)

Legs

3 Sets

  • 10 Back Squats (85#)
  • 20 Plyo Lunges
  • 70 Jump Rope

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Lateral Hops (over 8# DB)
  • 250/200m Standing BikeErg

4 Sets

  • 12 Double DB Box Step-ups (45# DBs)

We went straight through again, resting while each other did their round. I decided to stick with the dumbbells I had instead of going from 30 up to 45 each set. We ran a clock and it took us 26:17.

Midline

Tabata

  • 12-14-16-17 Sprinter Sit-ups
  • 14 Side V-ups
  • 14 Side V-ups
  • 14 Plank Knee Taps