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!
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
