Oh Deere

26.2 CrossFit – Foundations

**“You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)**
Let character define you!

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Warm-up

Warm-up (No Measure)

## 1 Minute Each

Easy Row

Easy Bike

## 45 Seconds Each

Right Arm Kettlebell Deadlift

Active Samson

Left Arm Kettlebell Deadlift

Down Dog

## 30 Seconds Each

Right Arm Farmers Carry

Right Side Plank

Left Arm Farmers Carry

Left Side Plank

*Complete Farmers Carry 100’*

Metcon

Metcon (Time)

For Time:

50/35 Calorie Row

50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Assault Bike
* This workout is all about staying in the present moment

* With longer efforts on each station, it’s easy to lose focus

* With a loss of focus can come a loss of intensity

* Creating smaller checkpoints can make this long workout feel more manageable

* Rather than thinking of the machines as 50 calories, you can think of them as 5 sets of 10

* Rather than thinking of the carries as 200 meters, focus on getting to a physical landmark before deciding whether to drop or keep going

* Don’t look too far ahead, just focus on getting to that next checkpoint

Extra Credit

Metcon (No Measure)

Assault bike practice find a pace you can maintain now that your tired
* Assault Bike:

* **55 RPM:** ~7 Calories Per Minute

* **60 RPM:** ~10 Calories Per Minute

* **65 RPM:** ~12 Calories Per Minute

* **70 RPM:** ~15 Calories Per Minute

* **75 RPM:** ~19 Calories Per Minute