Death Race!

26.2 CrossFit – CrossFit

Is it a fact or a mind habit. Question where your hard facts come from. (in the 80s lucky charms was part of a nutritious part of a complete breakfast!)


Warm-up (No Measure)

1:00 Bike

0:30 Active Samson

0:30 Downdog

0:30 Mountain Climbers

0:30 Alternating Chest Opener Stretch

0:30 Fast Pace Bike

0:30 Inchworm

0:30 Frog Hops

5 Slow Burpees


15/12 Calorie Bike

-The monitor is going to give athletes feedback and motivation on the Bike -Have athletes note their pace and RPMs


10 Burpees


Metcon (Time)

5 Rounds For Time:

15/12 Calorie Echo Bike

10 Burpees

*Score = Time it takes to complete the workout
-Athletes should find a Threshold pace to maintain on the Bike

-Athletes should push the pace on the Burpees making sure to maintain integrity of the standard


Back Squat (3 3 8 8 8+)

[18 Minute Clock]

score heaviest load

Set 1: 3 Reps @ 60% 1RM

Set 2: 3 Reps @ 68% 1RM

Set 3: 8 Reps @ 73% 1RM

Set 4: 8 Reps @ 73% 1RM

Set 5: 8+ Reps @ 68% 1RM

Aerobic Literacy

Elbow Room (LT) (Time)

2 sets

600 M run (20min)

300M recovery Jog

600 M run (20 min)

Rest 3 min

3xs (100M sprint with 300M jog B/T Reps)

Rest 1 min

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