"Tricycle" CrossFit WOD | Bike Buy-In + Kettlebell Swings + Pull Ups + Thrusters

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0:00 - Intro
0:08 - Warm Up
1:38 - Mobility
2:08 - "Tricycle"
3:27 - Home Gym
4:05 - Back Squats

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it.

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

WARM-UP
1 Minute Each
1 Minute Bike
1 Minute Slow Wall Squats
1 Minute Single Arm Kettlebell Deadlifts (30 Seconds Each)
1 Minute Hollow Hold/Arch Hold (30 Seconds Each)
1 Minute Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child’s Pose on Kettlebell: 1 Minute
Kettlebell Ankle Stretch: 30 Seconds Each Side

“Tricycle”
For Time:
Buy-In: 2,000/1,600 Meter Bike Erg

Directly Into…

27-21-15-9:
Kettlebell Swings (53/35)
Pull-ups
Thrusters (75/55)

KILOS
Kettlebell: 24/16
Barbell: 34/25

HOME GYM
For Time:
Buy-In: 1 Mile Run

Directly Into…

40-30-20-10:
Single Dumbbell Russian Swings
Single Dumbbell Plank Rows
Single Dumbbell Thrusters

Switch Arms As Needed

Back Squats
10-8-6-4-2:
Back Squats

Rest 2 Minutes Between Sets

Set 1: 10 Reps @ 55-57% 1RM
Set 2: 8 Reps @ 65-67% 1RM
Set 3: 6 Reps @ 75-77% 1RM
Set 4: 4 Reps @ 83-85% 1RM
Set 5: 2 Reps @ 90-92% 1RM