26.2 CrossFit – CrossFit
The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when you’re tired, hungry, beat up, and starving for a bite of that marshmallow… you are tough enough to hang on.
Warm-up
Bike, Plate, Bar warm up (No Measure)
## Bike & Plate Warmup
1 Minute Easy Bike
30 Seconds Plate Hops
45 Second Easy-Moderate Bike
30 Seconds Plate Ground to Overhead
30 Seconds Moderate Bike
30 Seconds Plate Lateral Squats (Holding Plate Out Front)
15 Seconds Moderate-Fast Bike
30 Seconds Plate Counterbalance Squats
*Use Single 10# or 15# Plate For Warmup*
Rojas Warm up
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Weightlifting
Back Squat (7-5-3)
* You will have 13 minutes to build to heavy sets of 7-5-3
* Since we also have a workout to follow, we’re not looking to build to “max” sets
* Find something heavy for the day, as maxing out these numbers would take much longer than the allotted time
* Consider the following “5-Set” approach to stay on track within the 13 minutes:
* **Set 1:** 11 Reps @ Lighter Weight
* **Set 2:** 9 Reps @ Moderate Weight
* **Set 3:** Heavy Set of 7 Reps
* **Set 4:** Heavy Set of 5 Reps
* **Set 5:** Heavy Set of 3 Reps
Metcon
21 Savage (Time)
For Time:
Buy-In: 75/50 Calorie Assault Bike
Directly Into…
21 Double Dumbbell Front Squats (50’s/35’s)
21 Double Dumbbell Push Presses (50’s/35’s)
21 Double Dumbbell Hang Clusters (50’s/35’s)
## ASSAULT BIKE
* **Women:**
* **57-58 RPM:** Bike Cleared in ~6 Minutes
* **60 RPM:** Bike Cleared in ~5 Minutes
* **65 RPM:** Bike Cleared in ~4 Minutes
* **70 RPM:** Bike Cleared in ~3.5 Minutes
* **Men:**
* **65 RPM:** Bike Cleared in ~6 Minutes
* **70 RPM:** Bike Cleared in ~5 Minutes
* **75 RPM:** Bike Cleared in ~4 Minutes
* **80 RPM:** Bike Cleared in ~3.5 Minutes
