Tamalpais CrossFit WOD February 17 2021

AMRAP 5:
12/9 Calorie Assault Bike
12 Chest to Bar Pull-ups
9 Front Squats 95/135 M75/105

Rest 5 Minutes

AMRAP 5:
9/6 Calorie Assault Bike
9 Chest to Bar Pull-ups
6 Front Squats 105/155 M80/115

Rest 5 Minutes

AMRAP 5:
6/3 Calorie Assault Bike
6 Chest to Bar Pull-ups
3 Front Squats 135/185 M95/140

GENERAL WARM-UP

Bike / Run Warmup

1 Minute Easy
40 Seconds Moderate
20 Seconds Fast

30 Seconds Each

Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Hollow Hold
Arch Hold
Wall Squats

Barbell Warmup

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

MOBILITY

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

AFTER PARTY

3 RDNS

WORKOUT VARIATIONS

HOME GYM

AMRAP 5:
15 Shuttle Runs (10 Meters)
12 Alternating Dumbbell Plank Rows
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:
12 Shuttle Runs (10 Meters)
9 Alternating Dumbbell Plank Rows
6 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:
9 Shuttle Runs (10 Meters)
6 Alternating Dumbbell Plank Rows
3 Double Dumbbell Front Squats

MODIFICATIONS

ASSAULT BIKE

• 15/12 | 12/9 | 9/6 Calorie Row
• 15/12 | 12/9 | 9/6 Calorie Erg Bike
• 12/9 | 9/6 | 6/3 Calorie Ski Erg
• 50-40-30 Double Unders

CHEST TO BAR PULL-UPS

• Reduce Reps
• Chin Over Bar Pull-ups
• Strict Pull-ups
• Banded Pull-ups
• Ring Rows
• Inverted Bar Rows
• Renegade Rows (Equal Reps)
• Dumbbell Rows From Plank Position (Equal Reps Each Side)
• Barbell Bent Over Rows
• Double Dumbbell Bent Over Rows
• Single Dumbbell Bent Over Rows
• Odd Object Bent Over Rows

FRONT SQUATS

• Double Dumbbell Front Squats
• Single Arm Dumbbell Front Squats
• Dumbbell Goblet Squats
• Odd Object Front Squats
• Wallballs
• Air Squats
• Jumping Air Squats