“Speed Bump”

LINS FITT – Functional Fitness

Warm Up

WU: Jump Rope/Active 30sec (No Measure)

1 min easy Jump Rope

30 sec Active Spiderman

1 min med Jump Rope

30 sec Active Spiderman

1 min fast singles or DBL unders

30 sec Active Samson

WU: Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

WOD: Metcon (Time)

SPEED Bump

In Teams of 3:

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

Into… 100/75 Calorie Assault Bike

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (115/80)

30 Toes to Bar

30 Thrusters (115/80)

Into… 100/75 Calorie Assault Bike

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)

Time Cap – 30:00.

If we exceed the time cap, add a single second for every repetition not completed.

Stimulus wise, with our team of three, we are looking for the following:

Weight #1 – A loading all athletes can complete 21+ unbroken thrusters with.

Weight #2 – A loading all athletes can complete 15+ unbroken thrusters with.

Weight #3 – A loading all athletes can complete 9+ unbroken thrusters with.

In the absence of a bike, this can also be completed on the rower, for equal calories.