Going down swining

26.2 CrossFit – CrossFit

**“It doesn’t matter when we start.
It doesn’t matter where we start.
All that matters is that we start.”**

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Warm-up (No Measure)

AMRAP 5:

21 Jumping Jacks

18 Mountain Climbers

15 Air Squats

12 Sit Ups

9 Push Ups

SKILL

Warm-up (No Measure)

**Toe To Bar (6:00)**

8 Scapular Pull Ups [Video](https://youtu.be/ORkwXCf7fko) *(Assess for full grip on bar, with thumbs wrapped around)*

8 Kip Swings *(Assess for long, straight legs in arch and hollow position)*

6 Kipping Knee Raises *(Assess for knees tucking up WITH straight legs in arch position)*

5 Kipping Toe To Bar or Scale *(Assess for straight leg in arch, with greater ROM)*

**Thruster (5:00)**

:30 sec Front Rack Stretch

5-8 Front Squats *(Assess for elbows up and proper depth)*

5-8 Push Press *(Assess for full hip/knee extension before hands press)*

5-8 Thrusters *(Assess for full ROM and tight midline overhead)*

**Load Up (5:00)**

Have athletes take 1-3 jumps to get to their workout weight, performing 3-5 Thrusters at each jump.

Metcon

Going Down Swinging (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Thrusters (95/65)

Toes to Bar

Lateral Barbell Burpees

Aerobic Literacy

Half marathon Speed 12 (Time)

4 sets:

500m moderate pace,

2min rest,

300m fast pace,

2min rest,

400m moderate pace,

2min rest

200m faster pace.

Rest: 4min b/t sets

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