Opposite Day

26.2 CrossFit – CrossFit

**“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins**

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Warm-up

Warm-up (No Measure)

## 1 Round

30 Seconds Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

1 Push-up

30 Seconds Moutain Climbers [Video](https://youtu.be/834tNnoe53A)

2 Push-ups

30 Seconds Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)

3 Push-ups

30 Seconds Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)

4 Push-ups

30 Seconds Slow Burpees

5 Push-ups

## Single Dumbbell Warmup

### 20 Seconds [Each Side]

*Performed With Light Weight:*

Deadlift (Between Legs)

High Pulls

Hang Power Cleans

Strict Press

Metcon

Opposite Day (Time)

30-20-10:

Alternating Dumbbell Power Snatches (50/35)

Push-ups

Directly Into…

10-20-30:

Alternating Dumbbell Hang Clean and Jerks (50/35)

Burpees
* We’ll work through back-to-back couplet workouts that combine a dumbbell movement with a “floor” movement

* You’ll start off by completing all the reps of power snatches and push-ups in part 1 before advancing to part 2

* There is no rest between part 1 and 2 – you’ll move directly from one to the next

* Your score is the total time it takes to complete the 240 reps

* The intended time range for this workout is between 14-24 minutes

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 5:

1 Curl + 1 Strict Press

1 Curl + 2 Strict Presses

1 Curl + 3 Strict Presses

….

* Continue to Add (1) Strict Press Each Round

* Complete All Reps on Left Arm, Then Right For Each Round

* Movement Demo: [Video](https://youtu.be/dwiSNdccxfc)

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