26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m run
2 sets At less 10 pass throughs with roller or lacrosse ball
Target areas: Thoracic/scap region + lats & Hamstrings
3 sets of: 10 Barbell RDls + 10 DB lat Pull-overs + 5 Kick to Handstand
Warm-up should be executed with a purpose.
MFR component should have intent of trying to open up the selected target areas to allow for better positioning on the Deadlift and Handstand movements.
Weights do not need to be heavy. Focus on quality movement and muscle activation
Open 18.4 (Time)
21-15-9 reps of:
Deadlifts, 225 / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 / 205 lb.
50-ft. handstand walk after each set
Scaled men: 135, hand release push-ups… 185, bear crawl
Scaled woman: 95lbs, hand release push-ups… 135lbs, bear crawl
26.2crossfit in Rockledge 