Oh my Tosh

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

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