CrossFit Loyalty – CrossFit
Warm-up
2 Rounds on the assault bike
1min Easy
30sec Moderate
10sec Sprint
Then
4 Quad pull + back scale + figure 4 (ea)
10 Golf ball pick-ups
10 Slow air squats
Then
2 Rounds with a moderate KB
4 Jefferson curls
5 RDLs
6 Deadlifts
7 Russian swings
8 American swings
Deadlift
Deadlift 9-7-5-7-5-3 with increased loading
(Modify with a Romanian Deadlift stopping just below the knee)
•Start the first working set between 60-70% of your 1RM and increase the loading from there
•At the second set of 7, Repeat the same weight you completed at the set of 5.
•Then, increase the loading for the last two sets of 5 & 3
Metcon (Time)
Complete 3 rounds starting every 4th minute – **score your slowest round**
•15/20 Calorie Bike
•15 Kettlebell Swings #35/53
•12 Single Arm Front Rack Walking Lunges (Alternate after 6 Steps)
GOAL OF THE WORKOUT
Stay consistent with your pace each round as we are only scoring the slowest round
THINGS TO FOCUS ON
Drive with equal effort from your arms and legs at the same time to balance the lactic acid and minimize the intensity of the burn while on the bike (90% effort with arms, 90% effort with legs)
Push down with the mid-foot to utilize your whole leg instead of just your quads (pushing with toes)
Squeeze your butt as your drive the KB vertically to avoid leaning backwards and putting pressure on your lower back
Press through all 5 toes on your back foot to come straight up from the bottom of your lunges
