Boat Shoes

26.2 CrossFit – CrossFit

**“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” – Nick Saban**

Warm-up

Warm-up (No Measure)

200m Jog (Easy)

1:00 Row (Easy)

:30 second Calf Stretch each side

:30 second Pidgon Stretch each side

3x :20 second High Knees, :10 second Rest

15 Strokes (Hard) at ~24 strokes per minute

:30 second recovery row

15 Strokes (Hard) at ~27 s/m *(Assess for increase in speed as stroke rate goes up and leg power stays constant)*

:30 second recovery row

15 Strokes (Hard) at ~30 s/m *(Assess for increase in speed as stroke rate goes up and leg power stays constant)*

:30 second recovery row

Metcon

Boat Shoes (Time)

For Time:

1,500/1,200 Meter Row

1,200 Meter Run

Rest 3 Minutes

1,000/800 Meter Row

800 Meter Run

Rest 3 Minutes

500/400 Meter Row

400 Meter Run
**[General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]**

### ROW

* 1500/1200m – 3000/2400m Bike, 1200m Run

* 1000/800m – 2000/1600m Bike, 800m Run

* 500/400m – 1000/800m Bike, 400m Run

### RUN

* 1200m, 3000/2400m Bike

* 800m, 2000/1600m Bike

* 400m, 1000/800m Bike

Aerobic Literacy

5k Run (Time)

Max Effort 5k Run
Recovery run do not PR this!!!!!!!

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close