Crossfit Epically Awesome – CrossFit Epically Awesome


30 Seconds

Easy Bike

Active Spidermans [Click Here](https://www.youtube.com/watch?v=X2P3YXRyAaE)

Moderate Bike

Active Samson [Click Here](https://www.youtube.com/watch?v=Xww4cj9dGSo)

Faster Bike

Slow Air Squats

30 Seconds

Dumbbell Romanian Deadlifts

Wall Sit

Dumbbell Front Rack Reverse Lunges (Alternating Legs)

Front Plank

Dummbell Pausing Front Squats (2 Seconds in Bottom)

Mountain Climbers [Click Here](https://youtu.be/834tNnoe53A)

*Performed with Light Set of Dumbbells*

MOBILITY (12:00 – 15:00)

Pigeon Pose on Box: 1 Minute Each Side

[Click Here](https://www.youtube.com/watch?v=zKB6E1LXnWs)

Dumbbell Ankle Stretch: 30 Seconds Each Side

[Click Here](https://www.youtube.com/watch?v=Dow1Pz28JwI)

Lesson of the day


The Feet

The focus today on all 3 movements is the feet. With each round finishing on the bike, we can look to finish with a strong effort. One way to get the calories done quicker is to get more weight into the feet and less weight in the seat. This weight distribution will help athletes get more body weight behind each revolution and allows them to put more power into the machine.

Movement Prep

2 Sets:

10 Seconds Fast

20 Seconds Easy


The Feet

Coming out of the burpee and landing on the box, let’s make sure the feet are completely grounded. A common fault seen here is athletes landing up on the toes or landing with the heels off the box. The big toe, pinky toe, and heel should all be in contact with the ground and box to establish a good jumping / landing position.

Movement Prep

5 Frog Hops [Click Here](https://www.youtube.com/watch?v=VoIEWe3UfCY)

5 Burpees

3 Box Jump Overs

3 Burpee Box Jump Overs


The Feet

The feet are the foundation of the squat. We can think about a solid foot position as a “foot tripod”, meaning that there are 3 main points of contact. Just like our landing position on the burpee box jump overs, these are the big toe, pinky toe, and heel. Maintaining all points of contact during the squat allows athletes to use more muscle, be more balanced, and keep their knees and ankles from caving in. ***Take a look at the daily video for a visual of the footwork on the squat and burpee box jump overs.***

Movement Prep

30 Seconds Slow Air Squats

5 Pausing Dumbbell Front Squats

5 Dumbbell Front Squats

WOD and strategy

“Rugrats” (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Assault Bike

* With the score being the slowest of the 5 rounds, it helps to declare your first round as the slowest of the day

* Holding back a touch on the first round helps you get a feel for the workout and for what pace you can sustain moving forward

* It also allows you to stay in control, rather than entering the “panic zone” from the very beginning

* If these are paced out correctly, all rounds will be within about 5 seconds of each other

* The score today is the slowest of the 5 rounds

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

* Looking for these rounds to take no more than 3 minutes, giving athletes at least 1 minute of rest before the start of the next round


* Athletes will use 2 dumbbells in the front rack for the 15 squats

* This should be a challenging weight, but one that will be completed unbroken every round

* The first priority today is unbroken sets on the dumbbell front squats


* There is no need to stand to full extension on top of the box during the burpee box jump overs

* Move at a smooth pace on the burpee box jump overs


* The second priority is finishing strong on the bike

* Start fast on the bike, with a 3-7 second sprint

* This fast start spikes the wattage and helps you get the first few calories quickly

* After the initial sprint, settle into a strong pace to finish out the round

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

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

* Equal Calorie Row

* 21/15 Calorie Schwinn Bike

* 200 Meter Run

* 21 10-Meter Shuttle Runs


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

WOD and strategy

“After Party”

Metcon (No Measure)

Back Squats

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

*Rest as Needed Between Sets*


Foam Roll

1 min each body part/side


Upper Back




Lacrosse ball roll against wall – 1 min each

Shoulders – Front/Side/Rear


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