Go Fetch

26.2 CrossFit – CrossFit

**“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

Warm-up

Warm-up (No Measure)

Run 100m

:30 Squat Hold

Run 100m

:30 Toe Touch and Jump

Run 100m

:30 Active Samson Stretch

Run 100m *(build up speed across the 200)*

:30 Push-Ups to Down-Dog

SKILL

Metcon (No Measure)

**WALL BALL SHOTS – Focus on the knees during the squat

Teach the squeeze in the hips and the knees – no ball needed

5 Slow MB Front Squats

5 Slow MB Front Squats w/ Fast Stand, Press OH & Pull Down

8 Wall Ball Shots

ALT. DB SNATCH – Focus on hips and knees when load is on the floor

6 DB Deadlifts (3 Right Arm / 3 Left Arm)

6 Hang Power Snatch (3 Right Arm / 3 Left Arm)

Teach Cycling 1) Switch on the ground, 2) Switch at the Shoulder or Hips, and 3) Switch from Overhead

12 Alt. DB Snatch (4 reps of each variation)

*(Athlete can switch out loads for workout loads to be tested in the Practice Round)*

# PRACTICE ROUND

**1 Round – w/ workout weight**

6 Wall Ball Shots

50 Meter Run

6 Alternating Dumbbell Power Snatches

50 Meter Run

6 Alternating Dumbbell Power Snatches

50 Meter Run

6 Wall Ball Shots

Metcon

Go Fetch (Time)

For Time:

50 Wall Ball Shots (20/14 to 9/10′ target)

800 Meter Run

50 Alternating Dumbbell Power Snatches (50/35)

800 Meter Run

50 Alternating Dumbbell Power Snatches (50/35)

800 Meter Run

50 Wall Ball Shots (20/14 to 9/10′ target)
Plan a weight that you will finish within 25 minutes

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