50/35 Calorie Assault Bike
21 Chest to Bar Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)
The bike is the buy-in (only happening once) to the three round triplet workout. The pull-up variation should be something that athletes could complete in 2 sets when fresh. Those with goals in the sport of CrossFit can complete chest to bar pull-ups, while those with goals outside the gym can complete chin over bar pull-ups. We’ll base our barbell weight off the limiting factor, the overhead squat. This should be a weight that athletes could complete at least 20 unbroken repetitions when fresh and within 2 sets during the workout. If short on bikes, stagger by 4-5 minutes. If unable to Assault Bike, complete one of the following:
75/50 Calorie Schwinn Bike
50/35 Calorie Row or Bike Erg
Why do athletes come into a gym when they could just as easily buy some equipment for the garage and hit workouts at home? They come for the coaching, accountability, entertainment, and inspiration. Everyone can read a workout off the whiteboard. As coaches, we have to provide more than just starting the clock and reading what’s written in marker. We have to educate, entertain, and inspire.