Thursday 7.13.2023

*Coach’s Note: The theme for today is “Aerobic Bodybuilding.” This is a concept that’s been made popular by Marcus Filly (the coach featured in 90% of our demo videos — he really has a video for every movement you can imagine!), though it can be argued that a lot of “CrossFit” workouts actually fit this description without even trying (think high rep upper body workouts that also incorporate running, rowing, or biking).

Try to keep a consistent output on the cyclical pieces, stopping every 10, 20, 30 (etc) calorie to complete the core and arm movements. Don’t rush these movements — perform them with quality. If you want to go faster, do that on the Bike/Row/Ski.

“FITNESS” & “PERFORMANCE”

Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Bike Erg or Echo Bike
*After each set, complete a 20 Seconds of Hollow Hold/Rock + 10 Tuck-Ups

Rest 3 minutes, then...

Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Row
*After each set, complete 10 Hollow Hold Crush Grip DB Floor Presses + 10 Seated DB Tricep Extensions (seated on the floor)

Rest 3 minutes, then...

Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Ski Erg or Air Runner
*After each set, complete 10 Crush Grip Kettlebell Curls + 10 Kettlebell Horn Curls

Rest 3 minutes, then...

(Optional) Accumulate 2 minutes in each of the following positions:
Couch Stretch Left Leg
Couch Stretch Right Leg
Pigeon Stretch Left Leg
Pigeon Stretch Right Leg

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For each of the 10-minute intervals, climb as high as you can in the ladder of calories, adding 10 calories each round. Score each as total calories achieved (ie. if you complete the round of 40, you are at 100 calories).

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 40 minutes (10 sets):
300/250m Row
600/500m Bike Erg

*Note times for each set, shooting for lowest total working time