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 (No Measure)
*Increase speed on the run*
:10 Hollow Body Hold x 3
:10 Superman Hold x 3
:20 Laying Alternating Toe Touch x 1
Metcon (No Measure)
6/4 Calorie Assault Bike
Pedal Pusher (5 Rounds for time)
On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
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.
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………