Open Up

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Box Step Ups

0:30 Active Samson

0:30 Lateral Box Step Ups (switch at 0:15)

0:30 Active Spiderman

0:30 Box Step Overs

0:30 Downdog

0:30 Pigeon Pose (each side)

0:30 Alternating Side Lunge

0:30 Russian Baby Maker

SKILL

Warm-up (No Measure)

WALL BALL

10 Med Ball Strict Press

[Coach: feet at squat stance, heels down, butt and legs squeezed, midline tight]

10 Med Ball Squats

[Coach: heels down, full depth (hips below knees)]

10 Med Ball Thrusters

[Coach: FRONT RACK- do not let the ball drop below chin level. Hands positioned slightly under the Med Ball and elbows tucked in]

5 Pausing Wall Balls (0:05 pause in the bottom of the squat)

[Coach: let athletes know you’ll be looking for- heels down, Med Ball above chin, and full depth]

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Wall Balls (20/14)

15 Burpee Box Jump Overs (24″/20″)

20 Wall Balls (20/14)

15 Burpee Box Jump Overs (24″/20″)

30 Wall Balls (20/14)

15 Burpee Box Jump Overs (24″/20″)



Add 10 Wall Balls Per Round

Aerobic Literacy

When it rains it pours (Distance)

2 sets

5 min easy pace

4 min easy moderate

3 minutes moderate

2 minutes moderate fast

1 minute fast

Rest 3 min between sets

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