Furiously Fast

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

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