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“Triplets”

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

Teams of 3

3 Rounds

30 Seconds Each:

**Station 1:** Bike (Increasing Intensity Each Round)

**Station 2:** Inchworms [Video](https://youtu.be/jGVMgxjPORo)

**Station 3:** Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)

Lesson of the day

DEADLIFT

Head to Toe

*With a longer workout and a lot of weights to build up to, we’ll keep teaching points for our barbell movements fairly simple today. Going through the checklists listed below can help athletes move better and give coaches things to pay attention to during the workout. With rest built into this team workout, the best time to correct these things is during weight build up and while athletes are resting during the workout. Here are the follow points of performance we can look to hit on each movement, working from head to toe: *

***Checklist:***

1. Bar Over the Knot of the Laces

2. Vertical Shin

3. Hips Set Above the Knees

4. Neutral Back Position

5. Shoulders Blades Over the Bar in Set-up

Movement Prep

Go Over Points Of Performance

Establish Set-up Position

30 Seconds of Slow Deadlifts

BENCH PRESS

Head to Toe

*Here is the checklist from head to toe for the Bench Press: *

1. Eyes Under the Bar to Start

2. Shoulder Blades Squeezed Together on Bench Throughout

3. Thumbs Wrapped Around the Bar Throughout

4. Elbows 45 Degrees Off the Body

5. Full Foot in Contact with Floor Throughout

***See the Daily Video for a Visual of the Bench Checklist***

Movement Prep

Go Over Points Of Performance

10 Slow Empty Bar Bench Press (Each Partner)

WOD and strategy

“Triplets” (Time)

Teams of 3:

For Time (25 Minute Cap):

50 Bench Press (115/85)

50/35 Calorie Assault Bike

50 Deadlifts (155/105)

50/35 Calorie Assault Bike

50 Bench Press (135/95)

50/35 Calorie Assault Bike

50 Deadlifts (185/135)

50/35 Calorie Assault Bike

50 Bench Press (155/105)

50/35 Calorie Assault Bike

50 Deadlifts (225/155)

50/35 Calorie Assault Bike
DESCRIPTION & STIMULUS

* Teams of 3 will see how much work they can get done under today’s 25 minute cap

* One athlete works at a time, with teammates splitting up reps however they see fit

* Note that the weight will increase each round as the reps remain the same

* Have one barbell set up for bench press and one barbell for deadlifts, changing the weights as you go

* Athletes should be able to complete at least the following reps at each weight during the workout:

* **1st Weight: **12+ Reps

* **2nd Weight:** 9+ Reps

* **3rd Weight:** 6+ Reps

* It is ok to have multiple bars if teammates are using different weights

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

* Equal Calorie Bike Erg or Echo Bike

* 75/50 Calorie Row or Schwinn Bike

* 200 Meter Run Each (One Partner at a Time)

* If short on bikes, stagger heats by 3 minutes

DAILY VIDEO

[Click Here](https://youtu.be/4cN924sNQm0)

STRATEGY

* On team workouts like this where there is twice as much rest, the goal is to move quickly and switch out partners before your movement starts to slow down

* If you come to a crawl on the bike or have to grind out slow barbell reps, it makes it much harder the next time around

* Switching while you’re still moving fast makes it easier to come back strong for the next set

* While strategy will likely change and is team specific, consider switching around the following rep ranges at each of the three different weights:

* **1st Barbells:** Switch Every 8-12 Reps

* **2nd Barbells:** Switch Every 6-8 Reps

* **3rd Barbells:** Switch Every 3-5 Reps

* On the bike, consider switching out within the 7-10 calorie range

* While the bikes count calories for you, the barbells do not

* To avoid confusion, make sure to communicate to teammates what total number you’re on, not how many reps you just did

Yoga/Mobility

Hamstrings Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side

Pec Stretch on Wall:

1-2 Minutes Each Side [Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

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