Weapon of Choice

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Row Easy Pace

[Coach: athletes to sit tall and hinge from the hips]

0:30 Alternating Reverse Lunges

0:30 Push Up to Downdog

1:00 Row Moderate Pace

[Coach: athletes to keep space between their seat and heels- hinge from the hips]

0:30 Slow Air Squats

[Coach: hips back and down]

0:30 Active Spiderman

1:00 Row at Workout Pace

[Coach: athletes should be able to hold a 2:30 pace or faster- if not, athletes should scale to 800 Meters]

0:15 Med Ball Squats

[Coach: hips back and down]

0:15 Med Ball Thrusters

[Coach: front rack position- Med Ball should never drop under athletes’ chin]

5 Wall Balls

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon (Time)

Weapon of Choice

For Time:

30 Power Snatches (135/95)

2,000 Meter Row

100 Wall Balls (20/14)
Partition However You’d Like

Extra Credit

Metcon (No Measure)

5 Sets Max Unbroken Strict Pull Ups

After every set 200 Meter Run