26.2 CrossFit – CrossFit
**””You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”” -George Lorimer**
Warm-up
Bench Press Warm-Up (No Measure)
400m run
Then 1 round of each:
1) Shoulder internal rotation with lacrosse ball at inferior angle of scapula: 1-2 minutes on each side
2) 3 position doorway pec stretch: 30 seconds in each position
3) Shoulder external rotation with PVC on bench: 1-2 minutes
4) Scapular Presses in Push-up position x 15-20 reps
5) Push-ups 10-15 reps
Warm-up (No Measure)
2 Rounds
45 Seconds Row
45 Seconds Inchworm to Push-ups
45 Seconds Kettlebell Romanian Deadlifts
45 Seconds Barbell Floor Press (Slow Down)
Weightlifting
Bench Press (10 8 6 4 2 )
Record your final 2 rep weight
On a Running Clock:
**[0:00]:** 10 Bench Press
**[3:00]:** 8 Bench Press
**[6:00]:** 6 Bench Press
**[9:00]:** 4 Bench Press
**[12:00]:** 2 Bench Press
Metcon
Pirate’s Booty (Time)
For Time:
500/400 Meter Row
50 Russian Kettlebell Swings (53/35)
500/400 Meter Row
50 Russian Kettlebell Swings (53/35)
500/400 Meter Row
* The first two rows of the day should be performed at a moderately fast pace
* This should be a speed that allows you to go *big* on the Russian Swings
* Breaking extra on the swings can negate some of the effort put into the rower
* With the workout finishing on the rower, look to finish with an all out effort about 20 minutes
* Consider the following options for the Russian Swings:
* **1 Set:** 50
* **2 Sets:** 25-25
* **3 Sets:** 25-15-10
