An Arm and a Leg

26.2 CrossFit – CrossFit

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

Warm-up

Warm-up (No Measure)

0:30 Downdog

0:30 Single Unders

0:30 Active Samson

0:30 Single Unders

0:30 Alternating Quad Stretch

0:30 Single Unders

0:30 Knuckle Drags

0:30 Single Unders

0:30 Overhead Tricep Stretch (0:15 each)

0:30 Single Unders

SPECIFIC WARM UP [10:00 – 27:00]

10 Single Dumbbell Strict Presses (hold dumbbell horizontally in both hands)

0:10 Single Dumbbell Hold (hold dumbbell horizontally in both hands)

20 High Single Unders

[Coach: squeeze legs straight every jump]

10 Bodyweight Reverse Lunges

[Coach: front stays flat on the floor; back knee taps the ground]

5 Single Dumbbell Push Press (each arm)

0:10 Single Dumbbell Overhead Hold (each arm)

20 Jumping Double Taps (no rope)

[Coach: squeeze legs straight every jump]

10 Single Dumbbell Reverse Lunges (switch front rack side at 5 reps)

[Coach: front stays flat on the floor; back knee taps the ground]

5 Double Dumbbell Push Jerks

0:10 Double Dumbbell Overhead Hold

[Look for: lookout position can athletes reach full extension; dumbbells over center of the body]

20 Double Unders

[Coach: squeeze legs straight every jump]

10 Double Dumbbell Front Rack Reverse Lunges

[Coach: front stays flat on the floor; back knee taps the ground]

[Coach: active front rack position- elbows up; upper back engaged]

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Handstand Push-ups

30 Double Unders

50-ft. Dumbbell Front Rack Lunge

Dumbbells: (50’s/35’s)

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