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Monday April 22nd

April 22, 2019

 The dreaded ASSAULT BIKE!!!

Many fear this bike but shouldn't, the problem is most people don't know how to manage this piece of equipment like other movements or even when they are another cardio piece like the rower.  Even basic seat set up can give you an advantage for your power output while you are working but knowing what relative intensity is required for different types of work, knowing your wattage or RPMs at certain intensities too makes you a smarter athlete that won't die in the middle of an assault bike workout.  

Check out this blog and how to video from a CrossFit Legend, James Fitzgerald, on how to test different intervals and better set yourself up for success on that next bike WOD.



Back Squats

3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%

3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%

3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%


Body Armor

3 Giant Sets:
50' Single Arm DB OH Walk (left)

50' Single Arm DB OH Walk (right)
10 Pausing Ring Rows (2s pause)
50' Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.

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