On Repeat

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

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

On Repeat (AMRAP – Reps)

On the 2:30 x 10 Rounds:

10 Hang Power Cleans (135/95)

30 Double Unders

500 Meter Bike

Train

On the 2:30 x 10 Rounds:

10 Hang Power Cleans (135/95)

30 Double Unders

500 Meter Bike

Sweat

On the 2:30 x 10 Rounds:

10 Hang Power Cleans (95/65)

30 Double Unders

500 Meter Bike

*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.
STRATEGY

: Athletes should be able to complete Hang Power Cleans unbroken, complete Double Unders in 30-40

seconds, and 500 Meter Bike in under 1:15.

SCALING

: Athletes should choose a weight light enough to go unbroken all 10 Rounds, make sure athletes learning

Double Unders cap their efforts at 0:30, and some athletes may need to reduce the Bike distance to finish in

under 1:15.

Aerobic Literacy

Half Marathon Threshold 5 (Distance)

6x5min moderate pace w/ 90sec rest b/t reps. Perform this workout on an out & back course. Mark your 1st interval distance. After rest, start watch & run back to starting point. Only look at your watch until after crossing original staring point. Goal is to match your first interval distance for intervals 2-6 in the same 5min.

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