Wellness Revolution CrossFit – CrossFit

“Nothing great was ever achieved without enthusiasm.” –Ralph Waldo Emerson

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

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Metcon

Metcon (Time)

ESSENTIALS

Buy-In:

28/21 Calorie Assault Bike

75-60-45-30-15:

Single Unders

50-40-30-20-10

AbMat Sit-ups

Cash-Out:

28/21 Calorie Assault Bike
–20 MIN CAP

–Hold back on the first bike to set yourself up for a good “Annie”

–Smash the last bike, using the Round of 10 as your transition round

–If you’re confident on the rope, speed through the sit-ups

–If you’re not as confident, keep moving at a slower pace to get back to the rope under control

Metcon (Time)

FITNESS

Buy-In:

35/25 Calorie Assault Bike

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Cash-Out:

35/25 Calorie Assault Bike
–20 MIN CAP

–Hold back on the first bike to set yourself up for a good “Annie”

–Smash the last bike, using the Round of 10 as your transition round

–If you’re confident on the rope, speed through the sit-ups

–If you’re not as confident, keep moving at a slower pace to get back to the rope under control

Metcon (Time)

PERFORMANCE

Buy-In:

35/25 Calorie Assault Bike

50-40-30-20-10:

Double Unders

25-20-15-10-5

GHD Sit-ups

Cash-Out:

35/25 Calorie Assault Bike
–20 MIN CAP

–Hold back on the first bike to set yourself up for a good “Annie”

–Smash the last bike, using the Round of 10 as your transition round

–If you’re confident on the rope, speed through the sit-ups

–If you’re not as confident, keep moving at a slower pace to get back to the rope under control