Turn and Burn

26.2 CrossFit – CrossFit

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

High Jumps

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

SKILL

Handstand Push-ups (EMOM)

HANDSTAND PUSH UPS

We can have all athletes practice handstands

0:10 Handstand Hold

Look For: Active Shoulders Coach: “Push The Ground Away”

10 Handstand Shoulder Shrugs

Look For: Midline Stabilization Coach: “Squeeze core tight; no movement through the midline only shoulders”

3 Handstand Push Ups or Wall Walks

Look For: Athletes elbows breaking to the sides- we want athletes elbows breaking forward Coach: “Screw

Hands into The Floor then Bend Elbows”

Metcon

Metcon (Time)

3 rounds

15 Front squats (95/65)

15 HSPU

200M Front rack walk

3 Rounds

45 Air squats

15 Shoulder to overhead (95/65)

Aerobic Literacy

Half Marathon Speed 1 (Time)

3x (600m moderate pace, 3min rest), 400m moderate pace,

2min rest,

300m fast pace,

2min rest,

200m faster pace,

3min rest

400m fastest pace