At Home day 3

26.2 CrossFit – CrossFit

**“Well done is better than well said.” – Benjamin Franklin**

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

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Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Dumbbell Goblet Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Medicine Ball Squats

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Bergeron Beep test (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
* Every minute on the minute, you’ll complete 7 thursters, 7 pull-ups, and 7 burpees

* When athletes are no longer able to complete the work within the minute, the workout is done

* The score is total completed rounds and reps

* The goal is to choose weights, rep schemes, and movement variations that allow for at least 10 rounds

* If athletes are not able to make it to ten minutes, continue to complete the workout AMRAP style until 10:00 on the clock

* **For Example:** If you only make it to 7 minutes, ditch the EMOM and complete as many rounds and reps possible for 3 more minutes

* Athletes shouldn’t worry about going on the minute in this scenario, they can just get as much work done with the remaining time

* These athletes will record total rounds and reps on the EMOM, not the additional work to reach 10 minutes

* To keep things on track as far as time goes, the highest we’ll go today in class is 20 minutes

Susan (Time)

5 rounds

Run 200m

10 squats

10 push ups

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