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
26.2crossfit in Rockledge 