2 Seater

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Row

0:15 High Plank

3 Push Ups

10 Thin Band Pull Aparts

0:30 Row

0:15 High Plank Scap Retractions

3 Push Ups

10 Thin Band Pull Aparts

0:30 Row

0:15 High Plank Shoulder Taps

3 Push Ups

10 Thin Band Pull Aparts

MOBILITY

0:30 Lying Chest Opener Stretch (each side)

SPECIFIC WARM UP [10:00 – 23:00]

LIGHT DUMBBELLS

10 Supine Scap Retractions

[Coach: retract shoulder blades and then reach towards the ceiling as much as possible with straight arms]

[Coach: how to set up for a Floor Press]

5 Pausing Double Dumbbell Floor Press (0:03 pause on the floor)

[Coach: engage shoulders, then bend elbows, finish with elbows fully extended]

[Coach: how to “dump” dumbbells. . . elbows to the floor then extend arms]

WORKOUT WEIGHT DUMBBELLS

PRACTICE ROUND

100 Meter Row

10 Double Dumbbell Floor Press

150 Meter Row

10 Double Dumbbell Floor Press

Metcon

Metcon (Time)

For Time:

500m, 750m, 1,000m, 1,500m Row

*After every Row, 25 Double Dumbbell Floor Press (50/35)(35/25)

Aerobic Literacy

Sarge said Surge (AT) (Distance)

30 Min EMOM sprint for a 2 sec ascending ladder