S(core) Board

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [5:00 – 12:00]

AMRAP 3:

8 Bodyweight Reverse Lunges

6 AbMat Sit Ups

4 Calories Row

0:20 Alternating Quad Stretch

0:20 Active Spiderman

0:20 Updog to Downdog

FRONT RACK REVERSE LUNGES

[Coach: Today let’s have athletes focus on maintaining a neutral spine by keeping their midline tight. As always, athletes’ back knee must touch the floor and athletes must stand to full hip/knee extension with shoulders over hips.]

8 Front Rack Reverse Lunges

ABMAT SIT UPS

[Coach: Today let’s have athletes focus on quality and controlling the eccentric portion of the AbMat Sit Up. As always, athlete’s butt shouldn’t come up during the sit up, their hands must touch the floor behind their head, and they must complete the rep with shoulders over hips with a neutral spine.]

6 AbMat Sit Ups (showing control on the way down)

ROW

[Coach: Athletes often round in their upper back to gain range of motion during the catch and drive on the rower. today let’s have athletes focus on maintaining a neutral spine by keeping their midline tight.]

1:00 Row

[Coach: if athletes can comfortably Row at least 10 calories in 1:00 they can do prescribed calories]

Metcon

Metcon (Time)

For Time

50-40-30-20-10:

Front Rack Reverse Lunges (45/35) (35/25)

AbMat Sit-ups

Calorie Row
About 35 Min

Aerobic Literacy

Facundo (LT) (Time)

2 X 800M at moderate pace w/ 1 Min rest

1 X 1600M at easy pace (No watch till completed)

Rest 1 Min

4 X 400 at fast moderated pace w/ 45 sec rest

1 X 800M at easy pace (No watch till completed)

Rest 45 sec

6 X 200M at faster moderate pace W 30 Sec rest

1 X 400M in 2 min (No watch till completed)

Rest 30 Sec

8 X 100M faster moderate pace w/ 15 sec rest

1 X 200 at easy pace (No watch till completed)

DONE

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