I love this…..when its over

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

Row Warm up (No Measure)

Easy Row

Glute Bridges

Down Dog

Moderate Row

Glute Bridge Walkouts

Shoulder Taps

Faster Row

Single Leg Glute Bridges (15 Seconds Each)

Push-up to Down Dog

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

Whatever’s Left (3 Rounds for reps)

AMRAP 5:

Buy-In: 500/400 Meter Row

Max Rounds With Time Remaining:

12 Thrusters (95/65)

12 Toes to Bar

Rest 5 Minutes

AMRAP 5:

Buy-In: 500/400 Meter Row

Max Rounds With Time Remaining:

9 Thrusters (115/85)

9 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

Buy-In: 500/400 Meter Row

Max Rounds With Time Remaining:

6 Thrusters (135/95)

6 Bar Muscle-ups
30 minutes

100M is 1 Rep in the row

* Rowing for meters, the urgency isn’t super high here

* The goal is to row at a pace that allows you to thrive through the barbell and gymnastics movements that follow

* For Example:

* Rowing a 1:45 pace and then taking a 15-20 second transition to the bar is likely a waste of energy

* It is better to row at a 2:00 pace and then get right to the first set of thrusters with more gas in the tank

SKILL

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1:

Strict Deficit Handstand Push-ups

Strict Chest to Bar Pull-ups

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