26.2 CrossFit – CrossFit

Reasons get us out of bed in the morning. What’s yours?


Warm-up (No Measure)

2:00 Bike (moderate – 45-55 RPM Assault Bike)

:20 PVC Good Mornings

:20 PVC Strict Presses

1:00 Bike (moderate-hard – 65-75 RPM Assault Bike)

:20 Glute Bridges

:20 Push Up to Down Dog

:30 Bike (hard – 80+ RPM Assault Bike)


Dead (AMRAP – Rounds and Reps)


10 Deadlifts (225/155)

10 Double Dumbbell Push Presses (50/35#)

10/7 Calorie Assault Bike
Aim for :90 rounds across the whole workout.

If you break the deadlifts, be committed to only a :5 rest.

Stand FAST on the Push Press. The faster you “stand”, the lighter the load will feel.

Although we are not “strolling”, use the bike to recover for fast sets on the Deadlifts.

Aerobic Literacy

Option 1 (AT) (Distance)

0-5 min warm up

5-25min Perform 10 Sec sprint EMOM until you have done 20 then cool down run for 5 min

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