Chernobyl

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Single Bike Pedal Forward 0:30 Each

Single Bike Pedal Backward 0:30 Each

Box Pigeon Hip Opener x 1:00 Each

https://www.instagram.com/tv/CScbtMRFtiT/?utm_medium=copy_link

Couch Stretch x 1:00 Each

2 Rounds:

Side-Middle-Side Plank x 0:20 Each

Core Strength (Weight)

In 15:00…

Find a 1RM Barbell Situp (Yes you read that right.)

https://www.allthingsgym.com/mikhail-koklyaev-120kg-barbell-sit-up/

Rx+ 1RM GHD Barbell Situp

Chernobyl (AMRAP – Reps)

4 Rounds For Max Reps

Calorie Bike Sprint x 0:30

Full recovery between each set.

Rx+ 0:45 Bike Sprint
This is all about lactate tolerance. Normally we would want you to purposefully be consistent in all your splits. While that’s always the goal today we want you to go all out every time. These are “sell your soul” type intervals. It’s not for the faint of heart!

By full recovery we mean when you can stand up straight and breathe softly in and out of your nose. Dont expect your quads to fully recover by any means!

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