26.2 CrossFit – CrossFit
Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone, and we must earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.
Warm-up
Warm-up (No Measure)
## Stretch
30 Seconds Walking Spidermans
30 Seconds Walking Samson
30 Seconds Air Squats
## Run
30 Seconds Easy Shuttle Runs
30 Seconds Moderate Shuttle Runs
30 Seconds Faster Shuttle Runs
## Row
30 Seconds Easy Row
30 Seconds Moderate Row
30 Seconds Faster Row
## Bike
30 Seconds Easy Bike
30 Seconds Moderate Bike
30 Seconds Faster Bike
Metcon
Dopamine (5 Rounds for time)
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Assault Bike
* You’ll complete the 3 stations as fast as possible and rest until the next 5 minute window starts
* Record the time each round takes, with your score being the slowest of the 5 rounds
* Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00
* We want at least 1 minute of rest between rounds, so we’ll cap each round at 4 minutes
Extra Credit
Back Squat waves (9 Rounds for weight)
## Back Squat Waves
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
*Percentages Off 5RM Back Squat*
