26.2 CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
0:30 Box Step Ups
0:30 Active Samson
0:30 Calf Stretch on Box (L/R)
0:30 Lateral Box Step Up (L/R)
0:30 Alternating Quad Stretch
0:30 Knuckle Drags
0:30 Jumping Jacks
SKILL
Warm-up (No Measure)
SPECIFIC WARM UP [10:00 – 30:00]
BOX JUMPS
5 Low Height Box Jump Step Down
-Coach athletes to stand to full extension -Athletes can step down from the Box in the workout as a way to
pace
3 Box Jumps at Workout Height
-Keep knee in line with toes -Look for: Athletes’ knees caving on take off and landing
BURPEE PULL-UPS
-Athletes can jump directly into the pull up
10 Scap Retractions
5 Frog Hops
5 Kip Swings
3 Straight Arm Burpees
3 Strict Pull-ups
1 Burpee to Target
1 Burpee Pull-up
ROW
-Look for: Athletes’ knees caving on the drive
1:00 Row
PRACTICE ROUND
1 Round:
250 Meter Row
6 Burpee Pull-ups
11 Box Jumps
-Start the clock for the practice round to allow athletes to gauge about how long ½ Round takes them.
Metcon
Good and Plenty (Time)
4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24″/20″)
-Athletes should aim to get faster each round on the Row
-Athletes should move at a pace on the Burpee Pull-ups that they don’t need to break
-Athletes can move at a quick and efficient pace on the Box Jumps