26.2 CrossFit – CrossFit
Warm-up
CF warm up (No Measure)
Sampson Stretch
10 Steps walking lunge
10 Overhead Squat
10 GHD Sit-ups
10 Back extensions
10 Pull ups
10 Ring dips
Tiger Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Weightlifting
Snatch (5X3)
Metcon
I love this Bar (AMRAP – Reps)
Compete
AMRAP 7:
Power Snatches (115/85)
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press (115/85)
Train
AMRAP 7:
Power Snatches (115/85)
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press (115/85)
Sweat
AMRAP 7:
Power Snatches (95/65)
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press (95/65)
STRATEGY
: Athletes should choose a rep range of Toes to Bar and Push Press that they can do unbroken on the minute.
SCALING
: Athletes can reduce reps on Toes to Bar and Push Press to maintain unbroken sets in the workout.
SCORING
: Athletes will log Reps or Power Snatches and Reps of Bar-Facing Burpees. Athletes overall score is
Sum Total Reps.
26.2crossfit in Rockledge 