Aftertaste

26.2 CrossFit – CrossFit

**“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin**

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Dumbbell Goblet Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Medicine Ball Squats

Metcon

,: Aftertaste,Aftertaste (Time)

10-9-8-7-6-5-4-3-2-1:

Strict Presses (95/65)

After Each Set:

400 Meter Assault Bike

15 AbMat Sit-ups,10-9-8-7-6-5-4-3-2-1:

Strict Presses (95/65)

After Each Set:

400 Meter Assault Bike

15 AbMat Sit-ups
* This workout is all about the strict press

* With it being a strict movement, we want to break at the right time to preserve our press

* Pushing through slow reps and reaching near failure will force a long rest before being able to start the next set

* Break these reps before you have to grind out slow reps

* Consider breaking the first 5 rounds (higher reps) into 2 sets

* You may be able to work through unbroken sets through the final 5 rounds (lower reps)

* Since the strict press isn’t a high heart rate movement and there isn’t any interference, you can afford to move quickly through the sit-ups and the bike

* Note that there will be a lot less rest between the bike and sit-up efforts as the strict press reps decrease,* This workout is all about the strict press

* With it being a strict movement, we want to break at the right time to preserve our press

* Pushing through slow reps and reaching near failure will force a long rest before being able to start the next set

* Break these reps before you have to grind out slow reps

* Consider breaking the first 5 rounds (higher reps) into 2 sets

* You may be able to work through unbroken sets through the final 5 rounds (lower reps)

* Since the strict press isn’t a high heart rate movement and there isn’t any interference, you can afford to move quickly through the sit-ups and the bike

* Note that there will be a lot less rest between the bike and sit-up efforts as the strict press reps decrease

Extra Credit

Metcon (No Measure)

RomWod short version

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