26.2 CrossFit – CrossFit
What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.
Warm-up
Plate warm up (No Measure)
30 Seconds
Plate Hops
Plate Romanian Deadlifts
Plate Russian Twists
Plate Sit-up
Plate Lateral Squats
Plate Counterbalance Squats
*Performed with 15/10# Plates*
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
Trip Advisor (3 Rounds for reps)
AMRAP 5:
Buy-In: 45/30 Calorie Assault Bike
Into Max Rounds
9 Power Cleans (95/65)
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/20 Calorie Assault Bike
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders
* We’ll work for 5 minutes and rest for 5 minutes in this high intensity interval workout
* Each 5 minute AMRAP starts with a buy-in of Assault Bike calories
* These buy-ins only happen once
* Following the bike, you’ll complete as many rounds and reps as you can of power cleans and double unders with the time remaining
* **For Example:** If you finish the bike in 3 minutes, you have 2 minutes to work through rounds on the bar and rope
* Your score for each section is total rounds and reps of clean and double unders
At home work out
Metcon (AMRAP – Reps)
AMRAP 20:
15 Odd-Object Rows
15 Push-ups
15 Air Squat Hops (Over Pack)
