CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
RD1. :30 Bike-Moderate + 5 BB Clean Pull + 5 BB Power Clean
RD2: :30 Bike- Harder + 5 Warm UP load TNG Power Clean
RD3: :30 Bike- Hardest + 3 Warm UP load TNG Power Clean
-Continue to warm up to starting load
BIKECLEAN (8 Rounds for weight)
8 Rounds: Every 3 Minutes
RX+
15/12 Calorie Bike
3 TNG Power Clean For Load
RX
12/9 Calorie Bike
3 TNG Power Clean For Load
*Athletes will Bike for designated calories, when finished they will advance to the barbell to complete 3 TNG Power Cleans for total load. Athletes can stay at the same load throughout the 8 rounds or can increase load throughout. Score is load for the 3 reps completed each round.
**Scale Calories to finish at 1:15 or under
*1 YEAR RE-TEST
3 Rep TNG Power Clean (Heaviest 3 Rep TNG From BIKECLEAN)
Each rep comes from the floor and must be touch and Go with no reset. Each rep must show control with the weight on the shoulder and the elbow clearly in front of the bar.
Cool Down
1. Hamstring Floss: 3 min per side
2. Hip Floss: 3 min per side
3. Wall Splits: 5 min hold
4. Psoas Smash w/ Pso Rite OR KB: 5 min
