Tricycle
“Lift Up LG”
February 19, 2021Burpee Cycling & Pull It Together
February 22, 2021CrossFit Rome – CrossFit
Tricycle (Time)
For Time:
Buy-In: 2,000/1,600 Meter Bike *or* 1,000/800 Meter Row
Directly Into…
27-21-15-9:
Kettlebell Swings (53/35)
Pull-ups
Thrusters (75/55)
## DESCRIPTION
* Today’s workout is for time
* It begins with a buy-in on the bike that only happens once
* After completing the listed meters, you’ll begin 4 rounds for time of swings, pull-ups, and thrusters
* We expect this workout to take between 15-25 minutes to complete
## THRUSTERS
* Choose a light weight that allows you to clear the double digit rounds in about 2-3 sets
## KETTLEBELL SWINGS
* These swings finish all the way overhead
* Choose a weight that allows you to clear the double digit rounds in 2-3 sets
## PULL-UPS
* Choose a variation that allows you to clear the double digit rounds in less than 2 minutes each
After Party
## 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
Warm-up
## 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*
# GENERAL WARM-UP #
## 1 Minute Each
1 Minute Run
1 Minute Slow Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)
1 Minute Single Arm Dumbbell Deadlifts (30 Seconds Each)
1 Minute [Hollow Hold](https://youtu.be/EJvFiNvuuXw)/[Arch Hold](https://youtu.be/uHWynZ3tmvU) (30 Seconds Each)
1 Minute Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
## Dumbbell Warmup #
10 DB Deadlifts
10 DB Swings
10 DB Front Squats
10 DB Hang Power Cleans
10 DB Presses
# MOBILITY #
## Child’s Pose on Kettlebell: 1 Minute
[Video](https://www.youtube.com/watch?v=WoSszPht-_Q)
## Kettlebell Ankle Stretch: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=V2ueS0OKUgo)
# PRACTICE ROUND #
## 1 Round
200 Meter Run
5 Single Dumbbell Russian Swings
5 Single Dumbbell Plank Rows
5 Single Dumbbell Thrusters
