On the Go

26.2 CrossFit – CrossFit

**“You’ll miss the best things if you keep your eyes shut” – Dr. Suess**

Warm-up

Warm-up (No Measure)

Alternating Tabata (:20 sec work/:10 sec transition)

Alternating Active Spiderman Stretch

Hollow Hold

Arch Hold

Alternating Plank Shoulder Taps

Warm-up (No Measure)

5 Top Down Deadlifts *(Assess for a straight bar path on the way down)*

5 Pausing Deadlifts *(1 second pause at knee, assess neutral spine)*

5 Deadlift *(No pause, assess for maintaining a neutral spine)*

5 Fast Deadlifts *(Assess for ability to maintain mechanics while adding speed)*

SKILL

Warm-up (No Measure)

:20-:30 seconds of Single Unders *(Have fun with this! Alternate left and right feet, see if athletes can spin the rope backwards, etc)*

:20 of Slower/Taller Single Unders/Double Under Attempts *(Assess for long bodies, taller jumps, and sufficient rope speed for double under)*

Demo “Smiley Face” *(make the rope a smile so its not tangled)*

1 round of “Grab n’ Go”, 10 Double Unders/15 Single Unders

Metcon

On the Go (Time)

For Time:

30/24 Calorie Assault Bike

120 Double Unders

30/24 Calorie Assault Bike

*On the Minute [Starting at 0:00]:

7 Deadlifts (185/135)
15 to 20 min

Aerobic Literacy

Home Slice (AT) (Distance)

6 Min at moderate pace

60 Sec walk

60 Sec fast pace

60 Sec easy pace

5 Min at moderate pace

50 Sec walk

50 Sec fast pace

50 Sec easy pace

4 Min at moderate pace

40 Sec walk

40 Sec fast pace

40 Sec easy pace

3 Min at moderate pace

30 Sec walk

30 Sec fast pace

30 Sec easy pace

2 Min at moderate pace

20 Sec walk

20 Sec fast pace

20 Sec easy pace

1 Min at moderate pace

10 Sec walk

10 Sec fast pace

10 Sec easy pace

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