Blue Steel

26.2 CrossFit – CrossFit

**“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb**

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Warm-up

Warm-up (No Measure)

Easy Bike

Active Spidermans

Sit-ups

Moderate Bike

Active Samson

Hollow Hold

Faster Bike

Push-up to Down Dog

Arch Hold

## Box Jump Warmup

30 Lateral Hops Over Barbell

30 Seconds Box Step-ups

30 Seconds Box Jumps

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Blue Steel (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)
30 min

Let’s see if we can complete the power snatches in 1-2 sets

* The same goes for the toes to bar, as the smaller rep scheme enables us to push the limits for big or unbroken sets

* Try to go 7 straight or maybe even a quick 4-3

## BOX JUMPS

* Use the box jumps as your pacer in order to allow for bigger sets on the first two movements

* Since we’re not holding onto anything on the box jumps, we can simply keep moving here, finding a pace that supports strong snatches and toes to bar

## BIKE

* Expect to spend around 2:30-4:00 minutes on the bike for the 50/35 Calories

* The main goal here is to keep the second bike the same speed with 10 seconds of the first bike

* If we’re able to do that – there’s a great chance we paced it out effectively

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