26.2 CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
0:30 Inchworm to Push-Up
0:30 Active Spiderman
0:30 Downdog
0:30 Laying Alternating Chest Opener Stretch
0:30 Straight Arm Plank
0:30 Straight Arm Plank Shoulder Shrugs
Warm-up (No Measure)
4 Sets
0:20 work 0:10 rest
Partner 1- Plank Hold
Partner 2- Ring Support Hold
Look For: Active shoulders Coach: “Push down into the rings” “Push the ground away” (plank)
4 Sets
0:20 work 0:10 rest
Partner 1- Ring Support Hold
Partner 2- Plank Hold
Look For: Active shoulders Coach: “Push down into the rings” “Push the ground away” (plank)
RING DIPS
5 Jumping Ring Dips
Coach athletes to find the bottom of their dip with feet on the floor, then jump to a support hold
3 Eccentric Ring Dips
Coach athletes to slowly lower to the bottom of their dip with control letting their feet touch the ground at the
last second. Remind athletes to “Hug rings into their body”
3 Strict Ring Dips
Coach athletes to push away from the rings at the top Coach athletes to maintain tension/active shoulder at
the bottom of each rep
Weightlifting
Weighted Dips (1 rep Max)
Take 6 minutes to find a heavy single
Metcon
Metcon (AMRAP – Rounds and Reps)
Compete/Train
AMRAP 13:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches (50/35)
[Add 3 Dumbbell Reps Per Round]
*Score = Total Rounds + Reps
Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders
into the next Round. . . their score would be 5+13.
Sweat
AMRAP 13:
3 Strict Ring Dips
60 Single Unders
3 Dumbbell Snatches (35/20)
3 Strict Ring Dips
60 Single Unders
6 Dumbbell Snatches (35/20)
3 Strict Ring Dips
60 Single Unders
9 Dumbbell Snatches (35/20)
…
[Add 3 Dumbbell Reps Per Round]
*Score = Total Rounds + Reps