26.2 CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds. . .
0:20 Inchworm
0:20 Updog to Downdog
0:20 Glute Bridges
0:20 Single Leg Glute Bridges
0:20 Toe Touches
EMPTY BARBELL
10 Good Mornings (0:05 tempo)
[Coach: neutral spine; open chest]
10 Scap Retractions
10 Stiff Legged Deadlifts (0:05 tempo)
[Coach: returning the bar to the floor push hips back]
10 Mini Kip Swings
10 Eccentric Deadlifts (0:05 tempo)
[Coach: returning the bar to the floor push hips back THEN bend knees]
5 Knee to Chest
LIGHTWEIGHT BARBELL
10 Deadlifts
[Coach: bar stays in contact with body the whole time]
5 Toes to Bar
[Coach: snap feet down quick after toes touch the bar]
MODERATE WEIGHT BARBELL
10 Deadlifts
[Coach: bar stays in contact with body the whole time]
5 Toes to Bar
Metcon
Metcon (Time)
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)
12-15Min
Weightlifting
Back Squat (Record reps last round)
Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)
Extra Credit
GoWod
15 min romwod or gowod
26.2crossfit in Rockledge 