Pirate’s Booty

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

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