26.2 CrossFit – CrossFit
**“Excitement comes from achievement. Fulfillment comes from the journey.”**
Warm-up
Stretch warm up (No Measure)
:45 to :60 sec in each
Samson left front
spiderman left front
Pidgeon left front
hurdler stretch left leg on right
Seated hamstring stretch
Hurdler right leg on left
pigeon right front
spiderman right
Samson right
3 Minutes of Cardio (No Measure)
Bike, run 400M, jump rope, crossfit warm up……
Tiger Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Weightlifting
Power Clean (5×2)
Establish a Heavy Double Touch & Go Power Clean
Metcon
Power chord (AMRAP – Rounds and Reps)
AMRAP 10:
15/12 Calorie Row
3 Power Cleans (135/95)
15/12 Calorie Row
6 Power Cleans (135/95)
15/12 Calorie Row
9 Power Cleans (135/95)
15/12 Calorie Row
12 Power Cleans (135/95)
Aerobic Literacy
Assault Bike Feelin all right (Distance)
3 sets
1 min moderate pace
Rest 15 sec
1 min moderate pace
Rest 15 sec
1 min moderate pace
Rest 15 sec
30 seconds sprint w 30 sec easy recovery spin
Rest 15 sec
25 seconds sprint w 35 sec easy recovery spin
Rest 15 sec
20 seconds sprint w 40 sec easy recovery spin
Rest 15 sec
15 seconds sprint w 45 sec easy recovery spin
Rest 15 sec
10 seconds sprint w 50 sec easy recovery spin
rest 3 min between sets
