Crossing

A heavy strength piece paired with a MetCon, because raw strength is the ceiling on everything else.

Grade: Strength · For Time · 6:00 cap

The workout

• Task: 20/16 Cal Row · 20 Burpees
• Target: Goal 4–5 min · a clean sprint after heavy doubles · empty the tank, then done

Why we programme this

A stronger athlete's race pace is a smaller fraction of their maximum, so every sled, carry and wall ball costs them less. Building strength is half the job; the other half is expressing it when you're already tired, which is the only kind that matters on a course. That's why the day is two gears: a crisp, heavy strength block, then a conditioning piece that makes you produce force with fatigue in the tank.