26.2 CrossFit – CrossFit
Its ok to fall apart, Tacos do it and we all love tacos
Warm-up
Warm-up (No Measure)
**30-seconds at each movement**
* Step-Ups on Box
* Plank Toe Touches
* Alternating Active Samson Stretch
* Frog Hop to Squat
* Dumbbell Overhead March (in-place)
SKILL
Warm-up (No Measure)
1. Ring Support (Top) *(“Wrists to hips “Squeeze the Orange”)*
2. Ring Support (Bottom) *(Thumbs to torso)*
3. Ring Row (False Grip) *(Knuckle Bumps)* // Regular Ring Row
4. Low Ring Transition *(Pull-Through-Above)* // Ring Row to Dip
5. Ring Muscle-Up Practice *(Low or High Rings)* // Strict Pull Up or Chest To Bar
**Devil’s Press – Focus: Pull-Punch! (5:00)**
*Athletes can warm-up with lighter DB’s*
6 Frog Hop to Swing-Stand
6 Single Arm DB Devil’s Press (pause overhead for 3-seconds) (3 Right then 3 Left)
6 Double DB Devil’s Press
*(Athletes change load to workout load)*
**Double Dumbbell Box Step Overs (3:00)**
6 Box Step Overs *(stay low)*
6 Double Dumbbell Box Step Overs
*(Switch to workout load)*
**Practice Round w/ workout load, height, and RMU option (2:00)**
**2 Rounds**:
2 Ring Muscle-ups
2 Double Dumbbell Devil’s Press (50/35)
2 Double Dumbbell Box Step Overs (24″/20″)
Metcon
Diamond in the Rough (Time)
For Time
10-8-6-4-2:
Ring Muscle-ups
Double Dumbbell Devil’s Press (50/35)
Double Dumbbell Box Step Overs (24″/20″)
20 min time domain