Chips and Dip

26.2 CrossFit – CrossFit

Day one or One Day
You chose to start, now remember that a year ago you would have killed to be where you are now.


3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Stretch warm up (No Measure)

:45 to :60 sec in each

Samson left front

spiderman left front

Pidgeon left front

hurdler stretch left leg on right

Seated hamstring stretch

Hurdler right leg on left

pigeon right front

spiderman right

Samson right


Warm-up (No Measure)


5 ‘Gymnastic’ Squats (feet together) *(Asses for ankle range for pistol squat)*

10 Alternating Toe Spotted Pistols *(Assess for ROM with minimal assistance)*

8 Alternating Pistol Squats [Non-Working Foot Behind] (ea. leg) *(Assess for balance and leg strength)*

6 Alternating Pistol Squats [Non-Working Foot Forward] *(Assess for ability to perform Pistol Squats)*

6 Pistol Squats – Pistols or scaling option *(Moving at workout speed)*

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Warm-up (No Measure)


**1 Round w/ Workout Weight**

200m Run

6 Alt. Pistols or Reverse Lunges

5 CTB Pull Ups

4 Bar Facing Burpees

3 Power Snatch


Chips and Dip (Time)

For Time:

1 Mile Run

60 Alternating Pistols

50 Chest to Bar Pull-ups

40 Bar-Facing Burpees

30 Power Snatches (135/95)

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