26.2 CrossFit – CrossFit
Warm-up
CF warm up (No Measure)
Sampson Stretch
10 Steps walking lunge
10 Overhead Squat
10 GHD Sit-ups
10 Back extensions
10 Pull ups
10 Ring dips
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Weightlifting
Shoulder Press (7×3)
complete heavy strict presses from the rack to start things out
* For the strength portion, they can look to complete between 7-10 sets of 3 record your best 3
* With strict movements having a lower ceiling, it may be best to start light and make smaller jumps each time to ensure enough sets are completed
* Within the workout, athletes should choose a weight they can complete in 1-2 sets each round
* The barbell will come from the floor in “”Grand Slam””
Metcon
Grand Slam (Time)
5 Rounds:
10 Strict Press (75/55)
20 Slamballs (40/20)
Use wall balls for 20#
8-12 minute time frame
