Belly of the Beast

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10-9-8-7-6-5-4-3-2-1:

High Plank Shoulder Taps

Glute Bridges

[5 Minute Time Cap]

0:30 Lying Chest Opener Stretch (each side)

0:30 Inchworm to Push Up

0:30 Active Spiderman

0:30 Child’s Pose

SKILL

Warm-up (No Measure)

LIGHT DUMBBELL

10 Alternating Dumbbell Deadlifts

[Coach: stand directly over the dumbbell- back of the dumbbell should be inline with athletes’ midfoot]

10 Single Arm Dumbbell Swings (each side)

[Coach: hips crack back then hip extend up NOT forward]

10 Single Dumbbell Press and Reach (1 dumbbell in two hands held horizontally)

5 Single Dumbbell Push Press (each side)

8 Alternating Dumbbell Snatches

[Coach: set up with a neutral spine, return the dumbbell to the floor with a neutral spine]

WORKOUT WEIGHT DUMBBELL

10 Alternating Dumbbell Deadlifts

[Coach: stand directly over the dumbbell- back of the dumbbell should be inline with athletes’ midfoot]

10 Single Arm Dumbbell Swings (each side)

[Coach: hips crack back then hip extend up NOT forward]

10 Single Dumbbell Press and Reach (1 dumbbell in two hands held horizontally)

5 Single Dumbbell Push Press (each side)

8 Alternating Dumbbell Snatches

[Coach: set up with a neutral spine, return the dumbbell to the floor with a neutral spine]

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

4 Wall Walks

8 Alternating Dumbbell Snatches (70/50)

12 Toes to Bar

Extra Credit

Metcon (5 Rounds for weight)

Snatch:

3 Reps @ 40% 1RM

3 Reps @ 50% 1RM

3 Reps @ 65% 1RM

2 Reps @ 75% 1RM

1 Rep @ 80% 1RM