Conditioning - Echo Bike - T2B

Thursday, December 11, 2025

Westbound CrossFit (Coach Bryn)

0900 (4 of us)

Warm Up

Echo Bike

V-ups

Sit-ups

T2B prep - hang, kipping, knees to chest, T2B

Conditioning

24/21 Cal Bike

24 Toes to bar

3:00 rest

3 rounds 

Goal: Sub 13:30

Cap: 15:30

Intermediate: Scale back calories 20/16, less volume of toes to bar or sub for hanging leg raises.

Baseline: 12/9 Cal Bike, V up (16), or Laying leg lift to rig

I was able to complete the 24 calorie Echo Bike in about 90 seconds each round and then scaled to 10 T2B each round.  I did singles and felt like I was moving well.  14:55 was my total time (including 3:00 minute rest intervals).

R1 - 2:57

R2 - 2:58

R3 - 3:00

Accessory

5 sets:

15-20 Hip Extensions (25-30 Banded Good Morning if hip extension are full)

10 DB/KB Row Right Arm

10 DB/KB Row Left Arm

*DB/KB AHAP

I scaled to (4) sets of 12 Hip Extensions and used a 20 pound dumbbell using excellent form.  I could have muscled a heavier dumbbell, but really was not feeling the accessory set anyway.