Solitary confinement

26.2 CrossFit – CrossFit

“Enthusiasm is common. But endurance is rare.” – Angela Duckworth


Warm-up (No Measure)

1:00 Easy Pace Row

0:30 Active Spiderman

0:30 Updog to Downdog

0:30 Moderate Pace Row

0:30 Inchworm to Push-up

0:30 Straddle Stretch

0:30 Fast Pace Row

0:30 Pigeon Pose (0:15 each side)

0:30 Lying Chest Opener Stretch

SPECIFIC WARM UP [10:00 – 21:00]


[Coach: big focus today is maintaining midline engagement and a neutral spine during the catch position]

100m Row at Workout Pace

[Coach: have athletes take feet out of straps. . . if athletes are rowing correctly and maintaining midline engagement and a neutral spine they should be able to row similarly without being strapped in.]

100m Row at Workout Pace (no straps)


10 Frog Hops

10 Line Hops

[Coach: focus on hinging at the hips during the loading phase of the jump and swinging arms to maximize height]

4 Lateral Jumps Over Rower

[Coach/Demo: most controlled pacing option- step up from the burpee, hinge at the hips, and swing arms aggressively to help on the jump over]

2 Burpees Over the Rower

[Coach/Demo: efficient/faster pacing option- jump up two feet from the burpee, feet land hip width apart in a position you can immediately jump over the rower]

2 Burpees Over the Rower


Metcon (Time)

For Time:

100 Lateral Burpees Over Rower

Every 2 Minutes [Starting @ 0:00]:

250/200 Meter Row

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