Mind Your Buisness!

26.2 CrossFit – CrossFit

You are part of the elite. Only the 7% of the population is participating in effective exercise. (I heard a fitness influencer say that)

Warm-up

Warm-up (No Measure)

1:00 Row Easy Pace

0:30 Inchworm to Push Up

[Coach: pulling from the floor today with DB Snatches- athletes should focus on stretching hamstrings]

0:30 Standing Straddle Stretch (athletes can walk hands back and forth between feet)

1:00 Row Moderate Pace

[Demo: legs extend, slight lean back, quick pull with arms, arms return to straight, slight forward lean, THEN legs bend]

0:30 Active Spiderman

0:30 Up dog to Down dog

1:00 Row Workout Pace

[Coach: can athletes hold a 2:30 pace or faster for 1:00?]

0:30 Active Samson

0:30 Standing Reach to Toe Touch

[Coach: hips back THEN reach for toes]

SKILL

Warm-up (No Measure)

TOES TO BAR

[Athletes should prioritize the rhythm of their kip swing over getting their toes to the bar]

10 Straight Leg Sit Ups

[Coach: athletes can sub 16 AbMat Sit Ups or Straight Leg Sit Ups for Toes to Bar]

10 Scap Retractions

10 Dead Hang to Hollow Body Push Down [DAILY VIDEO]

5 Kip Swings

[Coach: athletes should push down on the bar in the back of their kip swing]

3-5 Toes to Bar

[Coach: push down on the bar as toes meet the bar THEN pull legs down]

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

8 Alternating Dumbbell Snatches (50/35) (35/25)

8 Toes to Bar (16 abmat situps)

250 Meter Row
-Athletes can break this up into 4 sets of 5 Minutes.

-The first 10 Minutes we are looking for athletes to move at a moderate pace.

-From 10-15 Minutes we can coach athletes to start picking up their transition pace between movements.

-The final 5 Minutes we can coach athletes to real push the pace and “kick it in strong”: fast transitions and a close to maximal effort on the Row.

Extra Credit

Metcon (No Measure)

On the 3:00 x 5 Sets:

15-12-9-6-3 Unbroken Power Snatches

3 Sets For Quality:

30 Second Arch Hold

10 Ring Swings

30 Second Hollow Hold

10 Ring Swings

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close