Negative Nancy

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills:

20ft. Knee Hugs

20ft. Knuckle Drags

20ft. Quad Walk

20ft. Cradle Walk

20ft. Walking Spiderman

20ft. Side Lunge

20ft. Skips

20ft. Butt Kicks

20ft. High Knees

20ft. Side Shuffle L/R

20ft. 1/2 Speed Runs

20ft. 3/4 Speed Runs

MOBILITY

1:00 Pole/Rig/Rack Assisted Squat

PVC

0:30 PVC Pass Throughs

1:00 PVC Standing Lat Stretch (L/R)

0:30 PVC Around The World (L/R)

SKILL

Warm-up (No Measure)

PVC

5 Eccentric Overhead Squats (0:05 on the way down)

-PVC stays over the middle of the foot -Coach athletes to pull back on the bar

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

-PVC stays over the middle of the foot -Coach athletes to pull back on the bar

EMPTY BARBELL

3 Eccentric Overhead Squats (0:05 on the way down)

-PVC stays over the middle of the foot -Coach athletes to pull back on the bar

3 Pausing Overhead Squats (0:03 in the bottom)

-PVC stays over the middle of the foot -Coach athletes to pull back on the bar

10 Overhead Squats

Weightlifting

Overhead Squat (5X3 on the minute)

5 SETS OF 3 OVERHEAD SQUATS ON THE 1:00 [5:00]

Score is heaviest load

Metcon

Negative Nancy (Time)

Compete

21 Overhead Squats (95/65)

800 Meter Run

18 Overhead Squats (95/65)

600 Meter Run

15 Overhead Squats (95/65)

400 Meter Run

12 Overhead Squats (95/65)

200 Meter Run

9 Overhead Squats (95/65)

Train

21 Overhead Squats (95/65)

800 Meter Run

18 Overhead Squats (95/65)

600 Meter Run

15 Overhead Squats (95/65)

400 Meter Run

12 Overhead Squats (95/65)

200 Meter Run

9 Overhead Squats (95/65)

Sweat

21 Overhead Squats (65/45)

800 Meter Run

18 Overhead Squats (65/45)

600 Meter Run

15 Overhead Squats (65/45)

400 Meter Run

12 Overhead Squats (65/45)

200 Meter Run

9 Overhead Squats (65/45)
STRATEGY

: Today’s barbell should be light and athletes should be able to complete Overhead Squats in 3 sets or less.

Athletes should be able to run 800 Meters in 6:00, 600 Meters in 4:30, 400 Meters in 3:00, and 200 Meters in

1:30 (during the workout)

SCALING

: We can talk to athletes about scaling back the run distance if needed

Aerobic Literacy

Half Marathon Speed 5 (Time)

3 sets:

400m fast pace,

200m recovery jog,

200m sprint

Rest: 5min b/t sets

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