Manion

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Downdog

0:30 Active Spiderman

200 Meter Jog

0:30 Alternating Quad Stretch

0:30 Knuckle Draggers

200 Meter Jog

MOBILITY

1:00 Pole/Rack/Rig Assisted Squat

SPECIFIC WARM UP [10:00 – 18:00]

BACK SQUAT

Coach: Hands Outside of Shoulders Elbows Pointed Back Hips Descend Back and Down Lumbar Curve

Maintained

EMPTY BARBELL

Before athletes get under the bar. . .

Coach: Hands Outside of Shoulders Before athletes take the bar from the rack. . . Coach: Elbows Pointed Back

3 Back Squats

Coach: Hips Back and Down

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

Look for: Lumbar Curve Maintained

MODERATE WEIGHT

5 Back Squats

Metcon

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
45 min cap

Aerobic Literacy

Half Marathon Endurance 2 (Time)

Run 1 mile at fast pace,

2 miles at easy pace,

2 miles at moderate pace.

No rest between intervals.

Total: 5 miles.

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