Shiner

26.2 CrossFit – CrossFit

“It’s you got it’s what you give” – Tesla

Warm-up

Warm-up (No Measure)

200M run

*5:00 AMRAP:**

12 Jumping Jacks

10 Box Step Ups

8 Up-Downs (no push up or jump burpee)

6 Push-Ups

SKILL

Warm-up (No Measure)

Assault Bike

1:00 Easy (conversational pace – happy to chat)

:30 Alternating Samson Stretch

1:00 Moderate (less conversational – struggle to chat)

:30 Hamstring Stretch

1:00 Hard Pace (cannot converse – leave me alone 😉

“Bend, swing…and snap!”**

The order of operations for the DB Hang Power Clean requires we flex at the hips (“bend”), extend the hips and elevate the arms (“swing”), and finally…pull the elbows fast (“snap”). If the order is out of sequence, the movement becomes harder and we will be less efficient. The DB Hang Power Clean is a Core-to-Extremity Movement Pattern. Bend-Swing-Snap!

**Dumbbell Hang Power Clean (5:00)**

* 5 Double DB Romanian Deadlifts

* 5 Double DB Swings to Hip Height

* 5 DB Hang Power Cleans (pause in the catch) *(Assess the bend, swing and snap)*

* 5 DB Hang Power Cleans (start each rep from the shoulders) *(Assess the bend, swing and snap)*

**Burpee Box Jump (3:00)**

* 3 Burpee + Air Squat *(Assess swinging the legs and adjusting the width of the feet as needed)*

* 2 Burpee Step Up & Over

* 2 Burpee Box Jump Over (turning on the box and step down)

* 2 Burpee Box Jump Over

**Practice Round with Workout Load (2:00)**

7/5 Calorie Assault Bike

6 Dumbbell Hang Power Cleans

4 Burpee Box Jumps

Metcon

Shiner (5 Rounds for time)

On the 4:00 x 5 Rounds:

15/12 Calorie Assault Bike

12 Dumbbell Hang Power Cleans (50/35)

9 Burpee Box Jumps (24″/20″)

Score: Slowest round

Aerobic Literacy

Half Marathon Threshold 11 (Distance)

8x4min moderate pace w/ 1min rest b/t reps. Perform this workout on an out & back course. Mark your 1st interval distance. After rest, start watch & run back to starting point. Only look at your watch after crossing original staring point. Goal is to match your first interval distance for intervals 2-8 in the same 5min. Your distance for each 4min interval has been provided as an approximate target.
You should be hitting just under .5 miles per interval

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