26.2 CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
0:30 Bike Easy Pace
0:30 Bike Moderate Pace
0:30 Bike Fast Pace
During the AMRAP6: athletes can build in intensity every 2:00 as a strategy
0:30 Quad Stretch (each side)
BIKE PRACTICE ROUND
1:00 Bike Test Max Calories (Moderate Intensity)
During the AMRAP6: athletes can choose a target number of calories to focus hitting each minute
Tiger Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Metcon
Furiously Fast (AMRAP – Reps)
Compete
AMRAP 6:
Max Rounds of “DT” (115/85)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 1 Round of “DT” = 27 Reps
Rest 6 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps
Rest 6 Minutes:
AMRAP 6:
Max Calorie Assault Bike
Sweat
AMRAP 6:
Max Rounds of “DT” (75/55)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest 6 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 6 Minutes:
AMRAP 6:
Max Calorie Assault Bike
Train
AMRAP 6:
Max Rounds of “DT” (115/85)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest 6 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 6 Minutes:
AMRAP 6:
Max Calorie Assault Bike
-“DT” Break up: 11 Deadlifts, 1 Deadlift + 9 Hang Power Cleans into 6 Push Jerks
-Athletes can breathe on Deadlifts and in the front rack during HPC and PJ
-“Cindy”: All athletes should transition quickly between movements. If an athlete is strong on Push Ups (no
breaks) they can use the Air Squats as their pacing movement if needed.
-If an athlete needs to break up their push ups, they should from the beginning and push the pace on Air
Squats if they can.
-Athletes can build in intensity on the bike every 2:00 OR pick a consistent target number of calories to hit each 1:00
Aerobic Literacy
Half Marathon Thresshold 7 (Time)
2000m easy pace,
400m fast pace,
1600m easy pace,
300m faster pace,
1200m easy pace,
200m fastest pace.
Rest: 3min b/t reps