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
26.2crossfit in Rockledge 