10 Kettlebell Workouts to Build Incredible Mental Toughness for CrossFit Athletes

5. AJIBULUFLEUR

For Time
Buy-In: 28 Chest Push-Ups
Then, 3 Rounds of:
33 Cross Mountain Climbers (L+R=1)
19 Jump Burpees (no Push-Up)
33 Jumping Jacks
19 Jump Burpees (no Push-Up)
33 Bicycle Crunches (L+R=1)
Buy-Out: 28 Tricep Push-Ups
With a running clock, as fast as possible perform the prescribed work with good form in the order written. Athlete must accomplish the buy-in of 28 Chest Push-Ups before moving on to 3 rounds of 33 Cross Mountain Climbers, 19 Jump Burpees, 33 Jumping Jacks, 19 Jump Burpees, and 33 Bicycle Crunches. To complete the workout, perform the buy-out of 28 Tricep Push-Ups.

Score is the time on the clock when the buy-out of 28 Tricep Push-Ups is completed.

Source: Photo courtesy of CrossFit Inc

Tips and Strategy

The Push-Ups can be chest or hybrid. The target muscle groups are the chest, hence, 90-degree angle, but hybrid is also ok, which is an angle of 45 degrees. With the bicycle crunches, you don’t want to pull your head. Make sure you’re crunching, which is flexion and extension of the spine. Watch the video for plenty of more details.

Intended Stimulus

An intense full-body cardio and strength WOD. 80% cardio and 20% strength.

Scaling

Beginner: Complete only 1 round.

Intermediate: Complete 2 rounds.

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