Emergency Brake

26.2 CrossFit – CrossFit

**“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.” – Simon Sinek**

Warm-up

Warm-up (No Measure)

1 Minute Bike

30 Seconds Squat to Stands [Video](https://youtu.be/bhsZ7SURH34)

30 Seconds Active Samson + Air Squats (Active Samson Each Side + 1 Air Squat) [Video](https://youtu.be/DIvWLT5hv7Y)

45 Second Bike (Faster)

30 Seconds Active Spiderman + Hamstring Stretch [Video](https://youtu.be/8veZcBi4ZMo)

30 Seconds Single Leg Glute Bridges (Each Side) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

30 Second Bike (Fast)

SKILL

Warm-up (No Measure)

**Test 2:00 Assault Bike Test** – how many calories did our athletes get? Use this as an assessment to scale calories. Coaches: walk around, check the monitors and look for how many calories they have accumulated in 1:00. If they are not half way to 30/24, we will need to scale back.

Metcon

Emergency Brake (Time)

For Time:

30/24 Calorie Assault Bike

30 Power Cleans (115/85)

30/24 Calorie Assault Bike

30 Front Squats (115/85)

30/24 Calorie Assault Bike

30 Squat Cleans (115/85)

* Work in 2 Minutes On + 1 Minute Off

* Athletes Pick Up Where They Left Off in the Chipper

* Score is Completion Time, Including Rest Time
25 Min

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