Change of Plans

26.2 CrossFit – CrossFit

Sprint: Athletes are building in speed and never slowing down. Emptying the tank!
Threshold: Athletes are finding the upper limit pace they can sustain during a workout without needing to slow
Pacer: Athletes are strategizing to find the most efficient way to complete a high volume or high duration
Grind: Athletes are working at a slower pace to get the work done.


Warm-up (No Measure)

0:20 Child’s Pose

0:20 Down dog

0:20 Active Spiderman

0:20 Alternating Side Lunge

0:20 Slow Air Squats

0:20 Arm Circles Backwards

0:20 Dead Hang from Pull Up Bar

TECHNIQUE & BUILD [8:00 – 15:00]

10 Scap Retractions

10 Mini Kip Swings

5 Big Kip Swings

1-3 Strict Pull Ups

[5 Minutes of Gymnastics Practice]

Give athletes time to practice more advanced gymnastics skills they don’t normally do during workouts. This

may be a variation of a Bar Muscle Up, Butterfly Pull Ups, Kipping Pull Ups, Chest to Bar, etc.


Change of Plans (AMRAP – Rounds and Reps)


50ft. Double Dumbbell Front Rack Walking Lunges

12 Bar Muscle Ups

9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes


50ft. Double Dumbbell Front Rack Walking Lunges

12 Chest to Bar Pull Ups

9 Double Dumbbell Front Squats

Rest 5 Minutes


50ft. Double Dumbbell Front Rack Walking Lunges

12 Pull Ups

9 Double Dumbbell Push Jerks

Dumbbells: (50’s/35’s) Sweat (35/25)
10′ 1 rep on lunge

Extra Credit

Warm-up (No Measure)



After every set. . .

Max Unbroken Strict Pull Ups
it is purposful that you are not tracking reps on Extra Credit

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