Fluffy

26.2 CrossFit – CrossFit

Warm-up

Bike, Plate, Bar warm up (No Measure)

## Bike & Plate Warmup

1 Minute Easy Bike

30 Seconds Plate Hops

45 Second Easy-Moderate Bike

30 Seconds Plate Ground to Overhead

30 Seconds Moderate Bike

30 Seconds Plate Lateral Squats (Holding Plate Out Front)

15 Seconds Moderate-Fast Bike

30 Seconds Plate Counterbalance Squats

*Use Single 10# or 15# Plate For Warmup*

SKILL

Warm-up (No Measure)

Build to starting weight

EMPTY BARBELL

10 Good Mornings

10 Stiff Legged Deadlifts

10 Deadlifts

LIGHT WEIGHT

10 Deadlifts

Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift

MODERATE WEIGHT

5 Deadlifts

Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift

OPENING WEIGHT

3 Deadlifts

Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift

Warm-up (No Measure)

ROPE CLIMBS

10 Scap Retractions Pull Up Bar

3 Pull Ups

3 Knee to Chest

2 Floor to Feet Rope Climbs (have athletes start laying on their back)

1 Half Rope Climb

Coach: Set Up Jump Arms Straight Knees HIGH Lock in feet THEN climb

DOUBLE UNDERS

20 Single Unders

10 Single Unders at Double Under Height

10 Jumping Double Taps

10 Double Unders

Coach: Set Up Shoulders relaxed Hands “protect your milk money” 1-2 Single Unders (if needed) THEN double under

Metcon

28 M: Metcon (3 Rounds for reps)

[AMRAP 8]:

Bike Calories

Rest 2 Minutes

[AMRAP 8]:

1 Rope Climb (15′)

10 Double Unders

1 Rope Climb (15′)

20 Double Unders

1 Rope Climb (15′)

30 Double Unders

Add 10 Double Unders Every Round

Rest 2 Minutes

[8 Minute Window]:

Establish 5RM Deadlift

Score 1 = Total Bike Calories

Score 2 = Total Reps

Score 3 = Heaviest Load
0-8 Monostuctural total Cal

8-10 Rest

10-18Gymnastics total reps

18-20 Rest

20-28 Weightlifting total weight

Aerobic Literacy

Half Marathon Threshold 2 (Time)

2 sets:

2000m easy pace (10sec fast surge every 2min),

Rest: 1min,

1000m easy pace (5sec sprint every 1min),

Rest: 3min b/t sets

Then

8x (50m sprint, 50m walk) No rest b/t reps or sets.

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