Stickwityou

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of. . .

0:20 Dead Hang from Pull Up Bar

0:10 Rest

0:20 Dead Hang from Pull Up Bar

0:10 Rest

0:20 Plank

0:10 Rest

0:20 Plank

0:10 Rest

0:20 Kettlebell Front Hold

0:10 Rest

0:20 Kettlebell Front Hold

0:10 Rest

1:00 Easy Row

0:20 Active Spiderman

0:20 Updog to Downdog

0:20 Seated Straddle Stretch (alternating between L, R, C)

SPECIFIC WARM UP [13:00 – 26:00]

0:20 Row

[Coach: powerful pull; slow and control on the recovery]

0:10 Transition

0:20 Eccentric AbMat Sit Ups (0:03 on the way down)

[Coach: slow and control on the way down fast on the way up]

0:10 Transition

0:20 Kettlebell Deadlifts

[Coach: maintain neutral spine]

0:20 Row

[Coach: shoulders back/chest open]

0:10 Transition

0:20 Slow AbMat Sit Ups

[Coach: shoulders back/chest open]

0:10 Transition

0:20 Russian Kettlebell Swings

[Coach: shoulders back/chest open]

KETTLEBELL SWINGS

5 Kettlebell Swings

[Coach: jump through legs and punch arms straight]

5 Kettlebell Swings

[Coach: athletes must have the bottom of their kettlebell pointed towards the ceiling for a rep to be complete]

[Coach: athletes to keep midline tight when kettlebell is over head]

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Max Calorie Row

1 Minute Max AbMat Sit Ups

1 Minute Max Kettlebell Swings (53/35)(35/25)

1 Minute of Rest

Aerobic Literacy

Homework (LT) (Time)

1 X 1000M jog, 1 Min rest

2 X 500M 1 min rest between efforts

1 X 800 M jog 1 Min rest

2 x 400M 1 min rest between efforts

1 600M jog 1 min rest

2 300M 1 min rest beween efforts

1 400M jog 1 min rest

2 200M 1 Min rest berween efforts