Counter Clockwise

26.2 CrossFit – CrossFit

If you cant look back on your younger self and think I was an idiot, you may still be one!

Warm-up

Warm-up (No Measure)

200m Jog/Run

10 Active Spiderman [Video](https://youtu.be/tGxCop_0yRQ)

10 Push-Up to Down-Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

10 Frog Hops w/ a :30 in the Squat

10 DB Push Press

200m Run (faster; check the clock as a test for the workout)

SKILL

Warm-up (No Measure)

**DB Burpee Deadlift – (feet stay narrow for the Deadlift)**

6 DB Deadlifts – Right Arm *(Brace before standing up)*

6 DB Deadlifts – Left Arm

6 Double DB Deadlifts

6 Double DB Push-Ups *(Assess for DB placement for the Burpee)*

4 Double DB Burpee Deadlifts

**DB Burpee Power Clean – (feet start narrow, land wider in PC, and return to narrow for the Burpee)**

4 Double DB Deadlift-Shrug

4 Double DB Power Cleans *(Assess for footwork – narrow to wider to narrow)*

2 Double DB Burpee Power Cleans *(Assess for footwork – narrow to wider to narrow)*

**DB Burpee Clean & Jerk – (feet start narrow, land wider in the PC, stay wide in the PJ, and return to narrow for the Burpee)**

4 Double DB Push Press

4 Double DB Push Jerks

2 Double DB Clean & Jerks

2 Double DB Burpee Clean & Jerks *)Assess for footwork: feet start narrow, land wider in the PC, stay wide in the PJ, and return to narrow for the Burpee)*

Metcon

Counter clockwise (3 Rounds for time)

On the 7:00 x 3 Rounds:

200 Meter Run

9 Double Dumbbell Burpee Deadlifts (50/35#)

200 Meter Run

7 Double Dumbbell Burpee Power Cleans (50/35#)

200 Meter Run

5 Double Dumbbell Burpee Clean & Jerks (50/35#)

Aerobic Literacy

Book ends (AT) (Distance)

8 min easy run

rest 2 min

6X2 at moderate pace with 20 air squats a slow recovery pace between reps

rest 2 min

8 min easy run

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close