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.
Warm-up
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
SKILL
Warm-up (No Measure)
[VIDEO](https://youtu.be/LbQwq3h3yXE)
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)
PRACTICE ROUND & PRE-WORKOUT BREAK [20:00-25:00]
**1 Round w/ Workout Weight**
200m Run
6 Alt. Pistols or Reverse Lunges
5 CTB Pull Ups
4 Bar Facing Burpees
3 Power Snatch
Metcon
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)
