Chans Challenge

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Lay and Pray

0:30 Child’s Pose

0:30 Half Kneeling Rocking Adductor Stretch (each side)

0:30 Bodyweight Hip Bridges

0:30 Single Leg Hip Bridges (switch sides at 0:15)

0:30 PVC Pass Throughs

0:30 PVC Around The World (switch directions at 0:15)

0:30 PVC Behind The Head Strict Press

0:30 PVC Snatch Grip Deadlifts

Warm-up (No Measure)

BAR FACING BURPEES

10 Burpee to Spiderman

5 Frog Hop to Squat

5 Slow Burpees

5 Bar Facing Burpees

[Coach: athletes should pace from the start today on bar facing burpees taking around 1:30 to complete]

TOES TO BAR

10 Scap Retractions

10 Kip Swings

5 Knee to Chest

3 Strict Toes to Bar

3 Toes to Bar

[Coach: athletes should complete Toes to Bar in a maximum of 5 sets. Athletes should break more than they need to in the first round to minimize hitting a wall in the last round]

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Metcon (Time)

3 Rounds For Time:

9 Squat Snatches (155/105) (135/95) (95/65)

15 Bar-Facing Burpees

21 Toes to Bar

SKILL

Metcon (Time)

50 Cal for time

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