“Stranger Things”

Crossfit Epically Awesome – CrossFit Epically Awesome


30 Seconds

Easy Bike

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

Squats to Medicine Ball

Kettlebell Romanian Deadlifts

Moderate Bike

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

Medicine Ball Reverse Lunges

Kettlebell Deadlifts

Faster Bike

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Medicine Ball Squats

Russian Kettlebell Swings

***Rotate Through 4 Stations:***

1. Bike

2. Stretch

3. Medicine Ball (Workout Weight)

4. Kettlebell (Light Weight)


Child’s Pose on Ball: 30 Seconds


Kettlebell Ankle Stretch: 30 Seconds Each Side


Kettlebell Squat Hold: 30 Seconds


Lesson of the day


Ball Position

A good thing to keep in mind during the squat portion of the wallball is “laces in front of the face”. While the ball will likely return in a different way after each rep and the laces won’t necessarily be in front of the face, the benefit is in keeping the ball up and the chest up. When the chest drops, athletes have to move the weight a further distance and the ball has more of a chance to skim the wall early. When the ball is high and the laces are in front of the face, athletes are moving the ball a shorter distances from a better position.

Movement Prep

10 Second Bottom Positon Hold

5 Pausing Front Squats (3 Seconds in Bottom)

5 Thrusters

5 Wallballs


Bell Position

On any movement when an external load is being moved, we are looking to keep the weight balanced over the middle of the foot. In the kettlebell swing, we’re looking for the bottom of the bell to be pointed straight up towards the ceiling. If the bell points backwards overhead, it will pull athletes into a compromised back position. If the kettlebell hangs out front, the full range of motion is not being met.

Movement Prep

*With Lighter Kettlebell:*

10 Second Overhead Hold

5 Russian Swings

10 Kettlebell Swings

*With Workout Weight:*

5 Kettlebell Swings


Seat Position

In a team of 2 workout, it’s pretty likely that partners will be using different seat heights. The built in rest time is a great opportunity to adjust the seat to the ideal position for the teammate who is about to go. With the ball or their foot on the pedals, athletes should have a slight knee bend at the very bottom of the rotation. It’s best to avoid reaching for the pedals or excessively bending the knees like you’re riding a child’s bicycle. Find the seat height that works best for each partner and move it accordingly during the workout.

Movement Prep

Establish Seat Heights

15 Seconds Moderate Bike (Each P

WOD and strategy

“Stranger Things” (AMRAP – Rounds and Reps)

Teams of 2


3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Caloirie Bike Erg

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Calorie Bike Erg

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Calorie Bike Erg

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

* One athlete works at a time in this teams of 2 workout

* We’ll complete full rounds before switching off

* Each athlete will complete every round before climbing in reps

* **For Example:**

Athlete 1: 3-3-3

Athlete 2: 3-3-3

Athlete 1: 6-6-6

Athlete 2: 6-6-6

* The final score for the day is total rounds and reps completed

* Every time one athlete finishes their round, score 1 round

* **For Example:** If the team makes it through the round of 15’s, their score is 10 rounds



* With some rest built into today’s workout, let’s see how long we can stay unbroken on the weighted movements

* The lower rep rounds (3-6-9-12) are essentially the buy-in for the higher rep rounds (15+) later in the workout

* As the workout progresses, there is more work, but also more rest

* Once the wallballs and swings get up into the 15+ range, consider taking a quick break if needed

* It can be helpful to think of these larger sets in smaller mental chunks

* **For Example: **

* Instead of thinking about holding on for 15 reps, make it a mini-goal to just get to 8 reps

* If you’re feeling good at 8, hold on until the finish

* If you need a quick break, take it knowing you’re more than half way done


* With a longer workout today, sprinting on the bike from the beginning may not be the best approach

* It’s easy to do that in the rounds of 3-6-9, but not necessarily later on in the rounds of 12-15-18

* Find a moderately fast pace to sustain on the machine across the board

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

* Equal Calorie Any Machine

* 10 Meter Shuttle Runs


* Choose weights on both movements that allows for 25+ unbroken reps when fresh

* It’s ok for teammates to use different weights


[Click Here](https://youtu.be/SlKRQISa3gw)

WOD and strategy

“After Party”

“Quarter Front Squat CompleX” (Weight)

Front Squat Complex

On the 2:00 x 5 Sets:

1 “One and One Quarter” Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat

[Demo Video](https://youtu.be/gTPCXzVtsXw)


Foam Roll – 1 Min Each






Lacrosse Ball Roll (Against Wall) – 30 Sec Each



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