The warm up is longer

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

DOUBLE UNDERS

0:30 Jumping Jacks

0:30 Knuckle Drags

0:30 Alternating Quad Stretch

0:30 Single Unders

0:30 Downdog

0:30 Active Spiderman

0:30 Single Unders

0:30 Ankle Circles

0:15 Single Unders

0:15 Rest

0:15 High Single Unders

0:15 Rest

0:15 Double Unders

BIKE

1:00 Bike

0:40 Workout Pace Bike

0:20 Recovery Pace Bike

0:40 Workout Pace Bike

0:20 Recovery Pace Bike

BOX JUMP OVERS

0:20 Box Step Ups

0:20 Box Step Overs

0:20 Box Jumps

0:20 Box Jump Overs

DUMBBELL PUSH JERKS

10 Single Dumbbell Presses (hold in both hands horizontally)

4 Single Dumbbell Push Press (each arm)

4 Single Dumbbell Push Jerks (each arm)

0:15 Single Dumbbell Hold (each arm)

MOBILITY

0:30 Child’s Pose on Box (hands elevated on box)

0:30 Lay and Pray Kneeling (elbows elevated on box)

4 Double Dumbbell Push Press

4 Double Dumbbell Push Jerks

FARMER’S CARRY

10 Double Dumbbell Deadlifts

0:15 Dumbbell Hold

50 Meter Farmer’s Carry

Metcon

Metcon (Time)

For Time:

100 Double Unders

80/60 Calorie Bike

60 Box Jump Overs (24″/20″)

40 Dumbbell Push Jerks (50’s/35’s)

200 Meter Farmer’s Carry (50’s/35’s)
Threshold work out find a maximal sustainable pace.

+/- 18 Min

Aerobic Literacy

Book ends (AT) (Distance)

8 min easy run

rest 2 min

6X2 at moderate pace with 20 air squats a slow recovery pace between reps

rest 2 min

8 min easy run

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