Bait and Switch

26.2 CrossFit – CrossFit

**“Well done is better than well said.” – Benjamin Franklin**

Warm-up

Warm-up (No Measure)

400 M run

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

SKILL

Warm-up (No Measure)

**Row/Box Jump Over (5:00-10:00)**

1:00 Rowing

:30 Step-Back Reverse Lunges

:30 Alternating Single Leg Box Step-Ups

:40 Rowing

:30 Controlled Air Squats

:30 Box Jump Up and Step Downs

:20 Rowing (Above workout pace)

:30 Box Jump Overs (for quality)

1:00 Workout Paced Rowing (Aim for 250-200m)

**Ring Muscle-Up (10:00-16:00)**

:10 Ring Support Hold *(Assess: stability/shaking)*

3 Ring Dip Negatives *(Assess: shoulder below the elbow)*

3 Ring Dips *(Assess: strength / toe support if needed)*

1:00 False Grip Practice *(Check: All Athletes)*

2:00 Low Ring Transition Practice:

* Toe Support Hang Under the Rings

* Pull to Mid-chest

* Trace Ribs, Pull rings to bottom of ring dip position

* Jump/Press out of Ring Dip

**4:00 Ring Muscle-Up Practice (16:00-19:00)**

Low/High Rings, Address Sticking Points in the Pull/Transition/Press

**Loading (22:00-28:00)**

2-3 Warm-Up Sets to find Working Load:

Complete 4 reps every time weight is added to the bar

**Practice Round (28:00-30:00)**

**1 Round with Workout Load**

100m Row

1 Ring Muscle-Up

3 Power Snatches (2 touch and go + 1 single)

4 Box Jump Overs

Metcon

Bait and Switch (AMRAP – Rounds and Reps)

AMRAP 20:

2 Ring Muscle-Ups

4 Power Snatches (135/95)

8 Box Jump Overs (24″/20″)

[On the 0-5-10-15]:

500 Meter Row

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