Heartache

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 11:00]

10LBS PLATE

0:30 Plate Hops (jumping jack feet)

0:30 Active Spiderman

0:30 Runner’s Lunge Ankle Stretch (switch sides 0:15)

0:30 Slow Plate Squats (0:05 on the way down)

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Alternating Side Lunge

5 Pausing Plate Squats (0:03 in the bottom)

MOBILITY

1:00 Pole/Rig/Rack Assisted Squat Hold

1:00 Pigeon

1:00 elbow shoulder lat mobility

TECHNIQUE & BUILD [11:00 – 15:00]

EMPTY BARBELL

3 Deadlifts

3 Cleans

0:15 Front Rack Hold (athletes can alternate lifting elbows)

3 Front Squats

5 Pausing Front Squats (0:05 pause in the bottom)

-Heels down -Knees in line with toes

FRONT SQUATS

-Hands just outside shoulder width

3 Front Squats

-Elbows high

Weightlifting

Front Squat

15 Min to build to a heavy 3

Metcon

Heartache (Time)

Compete

“HEARTACHE”

3 Rounds For Time:

10 Front Squats (185/135)

20 Toes to Bar

50 Double Unders

Sweat

3 Rounds For Time:

10 Front Squats (135/95)

20 Toes to Bar

50 Double Unders

Train

3 Rounds For Time:

10 Front Squats (185/135)

20 Toes to Bar

50 Double Unders
Aim for 15 min

Athletes should complete Front Squats in under 1:00. Athletes should complete Toes to Bar in under 2:00.

Athletes should aim to complete Double Unders in 1:00 or less.

SCALING

: Athletes should choose a challenging Front Squat weight that can be done in 2 sets. Athletes should choose

a number of Toes to Bar they can complete in 4 sets maximum.

Aerobic Literacy

Half Marathon Threshold 6 (Time)

3 sets:

500m moderate pace,

1min rest,

300m fast pace,

1min rest,

200m faster pace

Rest: 4min b/t sets

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close