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26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10LBS BUMPER PLATE

0:20 Good Mornings (hugging plate)

0:20 Ground to Overhead

0:20 Inchworm to Push Up

0:20 Single Leg Deadlift (same side)

0:20 Single Leg Deadlift (other side)

0:20 Active Samson

0:20 Downdog

Warm-up (No Measure)

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

0:20 Deadlifts from Lockout to Knee

0:20 Deadlifts from Lockout to Below Knee

0:20 Deadlifts from Lockout to Mid Shin

LIGHTWEIGHT BARBELL

3 Pause in Deadlift Set Up into a Deadlift (0:05 pause)

3 Eccentric Deadlifts (0:05 tempo on the way down)

Weightlifting

Deadlift (15-12-9-6-3)

-MUST be unbroken/touch-and-go

[Coach: athletes to work their way backwards when planning weights. . . conservatively decide on a goal for 3 reps then jump 10-30lbs back for 6-9-12-15 load]

Metcon

Metcon (AMRAP – Reps)

On the Minute x 10:

6 Chest to Bar Pull-ups

6 Box Jump Overs (24″/20″)

Max Dumbbell Snatches (50/35)

Extra Credit

Muscle-ups (EMOM)

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