Dia-bolical

26.2 CrossFit – CrossFit

**“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis**

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Warm-up (No Measure)

Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

Alternating Bird Dogs [Video](https://youtu.be/yS3FoUwVV5E)

Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)

Side Plank (15 Seconds Each Side) [Video](https://youtu.be/ZOK6XWqQeyI)

Glute Bridge [Video](https://youtu.be/iRImeYTD2jU)

Single Leg Glute Bridge (Right) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Single Leg Glute Bridge (Left) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)

Metcon

Dia-bolical (Time)

For Time:

1,000 Meter Bike, 21 Deadlifts (225/155)

1,000 Meter Bike, 42 Hand Release Push-ups

1,000 Meter Bike, 15 Deadlifts (225/155)

1,000 Meter Bike, 30 Hand Release Push-ups

1,000 Meter Bike, 9 Deadlifts (225/155)

1,000 Meter Bike, 18 Hand Release Push-ups
25 Min

* This workout is about managing the muscular fatigue that comes with the deadlifts and push-ups (PACE)

* If we can avoid “slow reps”, we set ourselves nicely to stay moving forward

* “Slow Reps” are when we get really close to failure, usually leading to a slower stand on the deadlift and lockout on the push-up

* Break these reps before your movement begins to slow down

* Consider the bike in between rounds as a break from pulling and pressing

SKILL

Metcon (Time)

ROMWOD

Romwod.com

26.2crossfit@gmail.com

P4ssw0rd!

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