Bench marks

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Easy Pace Row

0:30 Pigeon Pose

0:30 Push Up to Downdog

1:00 Moderate Pace Row

0:30 Active Spiderman

0:30 Child’s Pose

1:00 Fast Pace Row

0:30 Active Samson

0:30 Standing Straddle Stretch

SPECIFIC WARM UP [11:00 – 27:00]

2K STRATEGY

-Sprint Start (15 Strokes) – 2K Pace minus 3-6 seconds

-Confidence in the Middle – 2K Pace

-Sprint Finish (300m) – Final Finish

Metcon

2k Row (Time)

Max Effort 2k Row

“100 Burpee test” (Time)

“100 Burpee test”

Aerobic Literacy

LT 5006 (Time)

4xs

Run 600 Meter

Rest for 00:02:00

then rest 5 min

4xs

Run 300

Rest for 00:02:00

Rest for 00:05:00

4xs

Run 500

Rest for 00:02:00

Rest for 00:05:00

4xs

Run 200

Rest for 00:02:00
dont include rest in time

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