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26.2 CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

SKILL

Warm-up (No Measure)

LIGHT DUMBBELLS

5 Single Dumbbell Deadlifts (each side)

4 Single Dumbbell Swings (each side)

3 Single Dumbbell Strict Press and Reach (dumbbell horizontal in both hands)

2 Single Dumbbell Push Press (each side)

10 Double Dumbbell Deadlifts

[Coach: one side of the dumbbell touches the floor]

[Coach: hips back then knee bend]

8 Double Dumbbell Hang Power Cleans

[Coach: clearly establish the hang]

*[Coach: this is NOT a swing to bicep curl! Athletes torso should stay upright- dip, extend, and catch the dumbbells like a clean]

6 Double Dumbbell Push Jerks

*[Coach: athletes need to fight and reach for full extension of the arms during the lockout of each rep]

Metcon

Metcon (Time)

5 Rounds For Time:

9 Double Dumbbell Push Jerks

12 Double Dumbbell Hang Power Cleans

15 Double Dumbbell Deadlifts

45 Double Unders

Rest 1 Minute Between Rounds

Dumbbells: (50/35)’s
Include rest in time. 20min time frame

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