Pedal Pusher

26.2 CrossFit – CrossFit

There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Warm-up

Warm-up (No Measure)

100m Jog

:45 Bike

100m Run

:30 Bike

100m Run

:15 Bike

*Increase speed on the run*

**Activation**

:10 Hollow Body Hold x 3

:10 Superman Hold x 3

:20 Laying Alternating Toe Touch x 1

SKILL

Metcon (No Measure)

**1 Round**

6/4 Calorie Assault Bike

100m Run

6 Toes-to-Bar

Metcon

Pedal Pusher (5 Rounds for time)

On the 5:00 x 5 Rounds:

12/9 Calorie Assault Bike

400m Run

12 Toes-to-Bar
go on 0,5,10,15,20

Stay tall and upright on the bike, breath deep, and do not go to exhaustion even though we are looking for a hard effort. There is more to lose by going out too hot, than being smart but working hard.

If needed, start a little slower on the run, catch your breath, and pick it up when possible.

The arms will be fresh coming into the TTB. Attack it with a little umph! Fast kick up and controlled kick down. Knuckles up! The goal is to do all TTB reps unbroken.

Aerobic Literacy

Sarge said Surge (AT) (Distance)

30 Min EMOM sprint for a 2 sec ascending ladder
This is one of my favorites. Do it on a bike, run, swim, or rower

Go easy for 1 min then sprint 2 sec, go easy for 58 sec then sprint for 4 sec go easy for 56 sec………

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