Hump Day

26.2 CrossFit – CrossFit

I don’t believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be. Ken Venturi

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

SKILL

Warm-up (No Measure)

Deadlift Set-up & Loading | 10:00

Coaches should demonstrate the proper setup and movement for the deadlift.

Take athletes through 5-10 reps under your instruction and focus on the set-up points as well as maintaining a rigid midline throughout the range of motion.

While athletes are building up in load, coach should walk around and look to help athletes.

Set-up

1) Hands at shoulder width.

2) Feet between hips and shoulder-width.

3) Shoulders slightly in front of the bar.

4) Arch chest up to maintain lumbar curve.

5) Heels down.

3-4 Sets x 5 reps

Athletes should feel like they can perform at least 10 reps with the weight they choose for the workout.

Explain Running Routes

Prior to starting the workout, athletes should be shown where they are running.

Metcon

Metcon (Time)

– RX –

3 Rounds For Time:

1000m Run

50 Sit-ups

25 Deadlifts (185/125#)

– Rest 2:00 between rounds

– Time Cap = 30:00

– INTERMEDIATE –

3 Rounds For Time:

1000m Run

50 Sit-ups

25 Deadlifts (135/95#)

– Rest 2:00 between rounds

– BEGINNER –

3 Rounds For Time:

600m Run

25 Sit-ups

15 Deadlifts (75/55#)

– Rest 2:00 between rounds

Aerobic Literacy

Half Marathon Threshold 9 (Time)

1600m moderate pace,

3min rest,

2x (400m fast pace, 100m walk), Rest 3min,

800m moderate pace,

3min rest, 2x (300m faster pace, 100m walk),

Rest 3min,

600m moderate pace,

3min rest,

2x (200m fastest pace, 100m walk)

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