Bangers and Mash

26.2 CrossFit – CrossFit

**”Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln**

Warm-up

Warm-up (No Measure)

:60 second Assault Bike (easy)

10 Plank Up Downs [Video](https://youtu.be/87bZTZ4b20g)

15 Air Squats

:45 second Assault Bike (moderate)

10 Push Ups

8 Reverse Lunges

:30 second Assault Bike @ Target Pace (66/62 RPM)

SKILL

Warm-up (No Measure)

**Box Jump (3:00)**

8 Low Box Step Ups *(Assess full hip and knee extension – Squeeze Ya Buns!)*

6 Low Box Jumps + Step Down *(Assess full foot on top of box for safety)*

5 High Box Jumps + Step Down *(Assess for full extension and step down for each rep)*

**Front Squat (4:00)**

:30 Klokov Front Rack Stretch [VIDEO](https://youtu.be/A-clL2sQBwg)

Assess for loose fingertip grip, elbows high, bar on shoulders.

3x 1/4 Squats *(Assess for initiation with hips)*

3x 1/2 Squats *(Assess for elbows staying high)*

3x Full Squats *(Assess for above mechanics at depth)*

5 Fast Front Squats *(Assess for mechanics at speed)*

**Push Press (5:00)**

3x Dip & Hold *(Assess for vertical torso)*

3x Dip Drive Slow *(Assess for vertical torso, no pause)*

3x Dip Drive Fast *(Assess for vertical torso at speed)*

3-5 Push Press *(Assess for full hip/knee extension before press – Squeeze Ya Buns!)*

**Load Up (5:00)**

Athletes should take 2-3 jumps to their workout weight, doing 1-3 push presses and front squats at each jump.

Metcon

Bangers and Mash (Time)

7 Rounds:

3 Push Press (115/85)

3 Front Squats (115/85)

3 Box Jumps (30″/24″)

30/21 Calorie Assault Bike

5 Rounds:

3 Push Press (115/85)

3 Front Squats (115/85)

3 Box Jumps (30″/24″)

30/21 Calorie Assault Bike

3 Rounds:

3 Push Press (115/85)

3 Front Squats (115/85)

3 Box Jumps (30″/24″)

Aerobic Literacy

1-Mile Run (Time)

Max Effort 1-Mile Run

400m Run (Time)

Max Effort 400m Run

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