Bike Buffet

« | »

CrossFit WOD – “Bike Buffet”
AMRAP 4 min:
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Row or Bike in Time Remaining

Rest 4 minutes

AMRAP 4 min:
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Row or Bike in Time Remaining

rest 4 minutes

AMRAP 4 min:
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Row or Bike in Time Remaining

Scale to 12-9-6 if C2B/T2B/Pullups need to be modified and/or aren’t largely rapid fire.

The intent of today’s workout was to work fast to get through the reps of Wall Ball and Pullup bar movements with enough time to row or bike a reasonable number of calories to have earned that part of the workout (at least 4 calories is a minimal number to shoot for).  If 0 calories were attained, the point of the workout was missed and it was only a couplet (2 movements), versus a triplet (3 movements).

Recognizing our strengths and areas where we still need work in the speed and turnover rate component is part of our practice and we need to pare down reps in those areas in order to further our practice toward our goals.  The drive to get to the rower/bike is the skill piece today – mentally and physically.  If no or fewer than 4 calories were attained, a modification was needed.  We asked for a penalty of burpees for those who didn’t make that cut.  What I love about the photo below is that a penalty was required of one, but ALL voluntarily joined in with the one and became a team to help that one get through the extra work.  That is the power of community.  All for one and one for all.

Speak Your Mind

*