“Moscow Mule”

Crossfit Epically Awesome – CrossFit Epically Awesome


*Performed with 1 Light Kettlebell*

1 Minute

Easy Bike

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

Single Arm Farmers Carry (30 Seconds Each Side)

40 Seconds

Moderate Bike

Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)

Single Arm Front Rack Carry (20 Seconds Each Side)

30 Seconds

Faster Bike

Alternating Reverse Lunges

Single Arm Overhead Carry (15 Seconds Each Side)


Couch Stretch: 90 Seconds Each Side


Lesson of the day



Each interval finishes with a strong effort on the bike. In a slower paced workout, our weight might be a little more balanced between the seat and the pedals. Since we’re looking to get a lot of power into the machine, we want to be unbalanced. We can get more weight behind each revolution if most of the bodyweight is leaned forward into the pedals and the handles. Athletes don’t need to stand up and sprint necessarily, but taking some of the weight out of the seat can be beneficial in boosting power output.

Movement Prep

2 Sets:

10 Seconds Fast

20 Seconds Easy



The walking lunge is a movement that trains muscular strength and stamina, but it also challenges balance and coordination. Three things that will help out balance are:

1. **Walk on Train Tracks:** Step the feet just around shoulder width instead of walking on a tight rope

2. **Hands:** Putting the hands on the hips makes balance easier, but for athletes who want more of a challenge, keeping the hands off the body further works the core muscles

3. **Pause at the Top:** Stepping immediately through to the next lunge is more challenging than taking a quick pause for composure before switching legs

Movement Prep

30 Seconds Alternating Reverse Lunges in Place

50’ Walking Lunge

Movement Subs

20 Alternating Reverse Lunges



Something we can play around with today is using a counterbalance to help keep our positioning on point. As the kettlebell is moving back down from its highest position, the weight is going to want to pull us forward. If we bring our shoulders forward with the weight, we are more likely to shift the weight towards the toes and lose balance. We can neutralize this by leaning the shoulders back slightly as the weight is dropping in front of the body. ***See More on this in the Daily Video***

WOD and strategy

“Moscow Mule” (Time)

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (70/53)

50′ Walking Lunge

15/12 Calorie Assault Bike

* Athletes will work through the 3 listed movements for time and rest for the remainder of the 4-minute window

* Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00

* Record the time it takes for each round

* The final score is the slowest of the 6 rounds

* To preserve rest, and therefore intensity, these rounds should take no longer than 3 minutes to complete


* The Russian Kettlebell Swing finishes with arms parallel to the ground

* Choose a heavier weight here that allows athletes to complete the 15 reps in 1 set


* Movement Standards:

* Back Knee Touches the Ground

* The Lower Body Reaches Full Extension Between Steps

* Hands Remain Off the Body


* If you’re short on Bikes, stagger heats by 2 minutes

* If unable to Assault Bike, complete one of the following:

* 21/15 Calorie Row

* 200 Meter Run

* 20 x 10 Meter Shuttle Runs



* With rest built in and 3 simple movements, let’s bring the intensity for these 6 intervals

* This is a great opportunity to turn the brain off and purely focus on effort

* When the score is the slowest interval, we often talk about making sure that we stay consistent across each set

* Today, if the same level of effort is there each round, the scores will take care of themselves

* Shoot for unbroken Russian Kettlebell Swings, a fast Walking Lunge, and a strong effort on the Bike to finish out each rounds

* During the rest periods, athletes can write up their scores, focus on finding a rhythm to their breathing, and lightly walk around to help the legs recover for the next round


[Click Here](https://youtu.be/20hCN1XmuCA)


Foam Roll – 1 Min Each

Upper Back


Lower Back




IT Band

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