26.2 CrossFit – Foundations
Warm-up
Warm-up (No Measure)
## 30 Seconds
Easy Bike
Inchworm to Push-up
Moderate Bike
Glute Bridge Walkouts
Faster Bike
Hollow Hold
## 30 Seconds
Kettlebell Farmers Carry (30s Each Side)
Kettlebell Bent Over Rows (30s Each Side)
Kettlebell Overhead Carry (30s Each Side)
Kettlebell Stict Press (30s Each Side)
Kettlebell Deadlifts
Russian Kettlebell Swings
*Warmup Performed With a Single Light Kettlebell
SKILL
## ROPE CLIMBS
### Going Up
On the theme of “hip before arms”, we can think about pushing the legs away from us before the arms pull. On the way up, the order goes as follows:
1. Reach the Arms Straight
2. Knees Up
3. Push the Legs Away to Open the Hips
4. Pull with the Arms
5. Repeat
### Coming Down
When coming down from the rope, we still want to maintain a good amount of friction with the feet. When the feet spread too wide apart, we end up having to use mostly the upper body to control the descent. Maintaining friction with the feet allows athletes to get down more efficiently without taxing the arms excessively.
Metcon
Mood Swing (AMRAP – Rounds and Reps)
AMRAP 16:
21/15 Calorie Assault Bike
12 Kettlebell Swings (70/53)
2 Rope Climbs (15′)
