Big Mac

26.2 CrossFit – CrossFit

**”All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius**

Warm-up

Warm-up (No Measure)

2 Rounds:

* 200m Jog

* 10 Arm Circles ea. direction

* 8 Alternating box step ups

* 6 Burpees

Warm-up (No Measure)

**Double Unders (4:00)**

* Stance and position – elbows close to body, hands low and in front of hips.

* :20 seconds of Single Unders (Assess for relaxed body (no piking/tucking) and wrists pointing downward with every swing).

* :20 seconds of slower, taller single unders (Assess for athletes jumping slightly higher w/ slower rotation speed).

* Have athletes introduce double under attempts, 1:00 practice (assess for bigger jump with deliberate doubling of rope speed. Keep the legs long!).

**Burpee Box Jump Over (4:00)**

* 3 Burpee + step close to box (assess for floor spacing and proximity to box).

* 4 Box Jump (low landing) + Step Down (Assess for unnecessary standing on box, and staying close to prep for next rep).

* 4 Burpee Box Jump Overs (Assess for floor spacing on both sides of box, as well as “wandering” athletes).

**Run (4:00)**

* :20 seconds Seated Arm Swings w/ increasing tempo (Assess for elbows at 90°, tight to torso).

* :20 seconds Standing Arm Swings [w/ inc. tempo] (Assess for elbows at 90°, heels elevating slightly).

* 200m Run w/ 90° elbows (Assess for tension in torso and arms).

Metcon

Big Mac (Time)

For Time:

800 Meter Run

150 Double Unders

800 Meter Run

50 Burpee Box Jump Overs (24″/20″)

800 Meter Run

Aerobic Literacy

AT-1501 (Time)

Jog for 20 min

Rest 5 min then

6 times

Sprint 60 M

Rest 1 min

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