26.2 CrossFit – CrossFit
**“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”**
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Back Squat (6-4-2-2-2-4-6)
Record sets of 2
For today, instruct your athletes to make a lift every 3:00.
* It helps to set an overall time, so we don’t have athletes resting longer than is appropriate. We recommend setting a clock for 21:00 for the workout/main sets and letting your athletes know they have 21:00 to complete all working sets. This would allow for a lift every 3:00.
* If members are sharing equipment, a 25:00 clock may be more realistic.
On The Nose (Time)
1 Round For Time:
50 Air Squats
40 AbMat Sit-ups
Jet Setting (LT) (Time)
3X1 Mile at moderate pace w 1 Min rest between reps
try to run by feel and make the same time and distance each attempt
Rest 5 Min
5x 60M sprints with 240 recovery jog between efforts plus additional 30 sec rest between reps