Jack Sparrow

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP3:

5 Calorie Row

5 Frog Hops

10 Bodyweight Reverse Lunges

0:30 Push Up to Downdog

0:30 Active Spiderman

0:30 Active Samson

0:30 Alternating Side Lunge

MOBILITY

1:00 Banded Shoulder Distraction (L/R)

TECHNIQUE & BUILD [12:00 – 20:00]

BODYWEIGHT

10 Reverse Lunges in place

-Forward leg shin remains relatively vertical -Forward leg heel stays down

50ft Bodyweight Walking Lunge

-Back knee taps the floor -Stand to full hip and knee extension each rep

LIGHT DUMBBELL

5 Dumbbell Push Press (each arm)

0:15 Single Dumbbell Overhead Hold

-Full arm extension -Neutral spine

25ft Dumbbell Overhead Walking Lunges (each side)

-Hold Dumbbell at full arm extension throughout the whole movement -Back knee taps the floor -Stand to full

hip and knee extension each rep

WORKOUT WEIGHT

5 Dumbbell Push Press (each arm)

0:15 Single Dumbbell Overhead Hold

-Full arm extension -Neutral spine

25ft Dumbbell Overhead Walking Lunges (each side)

-Hold Dumbbells at full arm extension throughout the whole movement -Back knee taps the floor -Stand to

full hip and knee extension each rep

SPECIFIC WARM UP [20:00 – 34:00]

ROW

1:00 Moderate Pace Row

-Arms pull the handle to sternum and elbows back -Ask athletes to note how many calories they were able to

row in a minute

DUMBBELL HANG POWER SNATCH



Hips extend, shoulder shrugs, THEN pull under the dumbbell -Athletes will alternate every 5 reps in the workout

today

5 Dumbbell Deadlifts Each Side (from between the feet)

-Hips and legs extend

5 Dumbbell Deadlift to Shrug Each Side (from hang)

-Hips and legs extend then shoulder shrugs

2 Hang Muscle Snatch Each Side

-Heels down until hip and legs extend

2 Hang Dumbbell Snatches Each Side



Hips extend, shoulder shrugs, THEN pull under the dumbbell

DUMBBELL-FACING BURPEE

3 Burpees in place

3 Dumbbell-Facing Burpees

-Athletes’ chest and thighs must touch the ground -Athletes must jump over the dumbbell -Athletes do NOT

need to stand to full extension

PRACT

Metcon

Jack Sparrow (Time)

For Time:

100/80 Calorie Row

50 Dumbbell Hang Power Snatches (50/35)

30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)

*Completed in 6x25ft Increments

Sweat

For Time:

100/80 Calorie Row

50 Dumbbell Hang Power Snatches (35/20)

30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (35/20)

*Completed in 6x25ft Increments

Train

For Time:

100/80 Calorie Row

50 Dumbbell Hang Power Snatches (50/35)

30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)

*Completed in 6x25ft Increments

Aerobic Literacy

Half Marathon Speed 6 (Time)

10 sets:

200m fast pace,

200m recovery jog

No rest b/t reps or sets

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