Ichabod Crane

For Time:

15/20 Calorie Bike
40 Thrusters, 75/55 lbs
15/20 Calorie Bike

WODprep Strategy Top Tips:

Warm-up (10 minutes):  The workout today has some high intensity. For this, we will want to really prepare to get our heart rate up high. Some bike intervals along with some jump squats to prep for the thrusters.

Stimulus: Anaerobic power output

Strategy: With this piece, you are going to come out hot. Ride the line as close as you can to finish the bike in under a minute if you can. From there, the thrusters should be done in 2-3 sets, focusing on breathing and driving through your legs. The last bike should just be anything you can do. 

• Thruster- Don’t be afraid to break into 2-3 sets, as long as you can stay steady and move on to the last bike. 
  

Thrusters! Love em or hate em, you won’t get far in CrossFit without embracing them!

This can be a tough workout to hit on your own, with the help of a 1-on-1 coach, you can understand a good strategy to maximize the results you need to reach your full potential. Not sure where to start? Schedule a 1:1 meeting with Head Coach Dr. CJ DePalma now! But Hurry, spots are >> SUPER LIMITED!!<<

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