21 Savage

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

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