26.2 CrossFit – CrossFit
Warm-up
General Warm up (No Measure)
## 1 Minute
Easy Bike or run
Active Samson
Air Squats
## 45 Seconds
Moderate Bike or run
Active Spidermans
High Jumps
## 30 Seconds
Faster Bike or run
Push-up to Down Dog
Barbell Squats
SKILL
Warm-up (No Measure)
EMPTY BARBELL
5 Slow Good Mornings
5 Slow Stiff Legged Deadlifts
5 Deadlifts
LIGHT-WEIGHT
9 Deadlifts
-Bar moves over the middle of the foot -Athletes set up with bar right over the middle of the feet
MODERATE WEIGHT
9 Deadlifts
-Bar moves over the middle of the foot -Athletes set up with bar right over the middle of the feet
WORKOUT WEIGHT
9 Deadlifts
-Bar moves over the middle of the foot -Athletes set up with bar right over the middle of the feet
Metcon
Oh my Tosh (Time)
[On the 0]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 2]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 6]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 12]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 14]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 18]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 24]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 26]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 30]:
600 Meter Run + 9 Deadlifts (225/155)
*Score Is Sum Total Time of All 9 Rounds
Sweat
[On the 0]:
200 Meter Run + 3 Deadlifts (155/105)
[On the 2]:
400 Meter Run + 6 Deadlifts (155/105)
[On the 6]:
600 Meter Run + 9 Deadlifts (155/105)
[On the 12]:
200 Meter Run + 3 Deadlifts (155/105)
[On the 14]:
400 Meter Run + 6 Deadlifts (155/105)
[On the 18]:
600 Meter Run + 9 Deadlifts (155/105)
[On the 24]:
200 Meter Run + 3 Deadlifts (155/105)
[On the 26]:
400 Meter Run + 6 Deadlifts (155/105)
[On the 30]:
600 Meter Run + 9 Deadlifts (155/105)
Train
[On the 0]:
1 Min Run + 3 Deadlifts (105/75)
[On the 2]:
2 Min Run + 6 Deadlifts (105/75)
[On the 6]:
3 Min run Run + 9 Deadlifts (105/75)
[On the 12]:
1 Min Run + 3 Deadlifts (105/75)
[On the 14]:
2 Min Run + 6 Deadlifts (105/75)
[On the 18]:
3 Min run Run + 9 Deadlifts (105/75)
[On the 24]:
1 Min Run + 3 Deadlifts (105/75)
[On the 26]:
2 Min Run + 6 Deadlifts (105/75)
[On the 30]:
3 Min run Run + 9 Deadlifts (105/75)
Aerobic Literacy
Half Marathon Endurance 6 (Time)
Run 3 miles at easy pace,
1 mile fast pace,
3 miles moderate pace.
No rest b/t intervals Total: 7 miles
26.2crossfit in Rockledge 