Bouncer

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike

0:20 Downdog

0:20 Active Spiderman

0:20 Alternating Quad Stretch

1:00 Bike

0:20 Active Samson

0:20 PVC Pass Throughs

0:20 PVC Around The World

MOBILITY

1:00 PVC Standing Lat Stretch

SKILL

Warm-up (No Measure)

30 Single Unders

[Coach: shoulders back and look straight ahead]

0:30 Bike

[Coach: hinge at the hips and ball of athletes’ foot on the pedal]

10 Bodyweight Lunges

[Coach: front heel stays down and back knee taps the floor]

20 High Single Unders

[Coach: shoulders back and push the ground away]

0:30 Bike

[Coach: hinge at the hips and “scrape” the floor]

10 Dumbbell Goblet Lunges

[Coach: front heel stays down and stand to full extension to complete each rep]

5 Dumbbell Push Press (each arm)

[Coach: elbow locked out and bicep to ear]

10 Jumping Double Taps

[Coach: shoulders back and push the ground away]

10 Double Unders

0:30 Bike

[Coach: hinge at the hips and ball of athletes’ foot on the pedal]

10 Single Dumbbell Overhead Lunges

[Coach: front heel stays down; elbow locked out and bicep to ear]

Metcon

Metcon (Time)

For Time:

100 Double Unders

2,000 Meter Bike

300-ft. Single Dumbbell Overhead Walking Lunges (50/35)

2,000 Meter Bike

100 Double Unders
20-25 min

Aerobic Literacy

Rayka (Distance)

Part 1

1 set

5 Min moderate

5 Min easy

No rest between sets

Part 2

2 sets

3 Min moderate

3 Min easy

No rest between sets

Part 3

3 sets

1 min moderate

1 Min easy

No rest between sets

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