1x [ 1 Squat Clean + 1 Push Jerk ], pick load
* Every 1:15 for 12:30.
Start at 65% and Build, No higher than 90%.
Cleans are completed as a “Squat Clean”
Set up is vital, focusing on good quality reps that mirror each other.
Athletes should aim for consistency in their landing position with proper footwork. Emphasize getting under the bar instead of catching it above parallel and riding it down into the squat.
If athletes are new or have missed classes, then instruct them to use a lightweight that feels and looks good or change to a power clean.
Record each set as 1 of your scores for load
Athletes may build up in weight (don’t go heavier than 90%) or stay the same across all 10 sets.
21/16 Assault Bike Calories
21 Thrusters, 75/55 lbs
18/14 Assault Bike Calories
18 Thrusters, 95/65 lbs
15/12 Assault Bike Calories
15 Thrusters, 115/80 lbs
Front Rack Walking Lunge, 115/80 lbs, 75 ft
21/16 Assault Bike Calories / 16/14 Echo Bike Calories
18/14 Assault Bike Calories / 14/12 Echo Bike Calories
15/12 Assault Bike Calories / 12/10 Echo Bike Calories
STIMULUS and GOALS
Stimulus is moderate pacing across the workout. Athletes should focus on keeping a measured pace on the bike and barbell. This workout focuses on grinding through sets while managing heavy leg fatigue. The lactic acid will build up fast as the lower body continues to get pounded at each station. Be smart and know when to break before collapsing.
Athletes will need to ensure they have their weights laid out properly and understand how to add plates on efficiently. We recommend adding weight before and after the bike for a quick breather before transitioning.
The finale from the 2023 CrossFit Games and it was one to remember as we watched athletes wobble across the finish line.