Jackpot

26.2 CrossFit – CrossFit

“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)

Warm-up

Warm-up (No Measure)

2 Rounds. . .

0:20 Easy Pace Bike

0:20 Moderate Pace Bike

0:20 Sprint Pace Bike

0:15 High Plank Scap Retractions

0:15 Push-up to Downdog

0:15 Active Spiderman

0:15 Lying Chest Opener Stretch

SPECIFIC WARM UP [8:00 – 17:00]

HAND RELEASE PUSH-UPS

[Coach: midline stays tight, squeeze legs straight and butt]

0:15 High Plank Hold

[Coach: squeeze shoulder blades together THEN bend elbows]

3 Push-ups

[Coach: chest and thighs touch the floor THEN lift hands clearly off the ground]

3 Hand Release Push-ups

STRICT RING DIPS

[Coach: midline stays tight; actively push down into the rings]

0:15 Support Hold

[Coach: squeeze shoulder blades together THEN bend elbows]

3 Strict Ring Dip

HANDSTAND PUSH-UPS/DB STRICT PRESS

[Coach: midline stays tight, squeeze legs straight and butt]

0:15 Handstand Hold or Single Dumbbell Overhead Hold (one dumbbell held by both hands horizontally)

[Coach: no movement through the midline]

10 Handstand Shoulder Shrugs

10 Single Dumbbell Strict Press (one dumbbell held by both hands horizontally)

3 Strict Handstand Push-ups

or

3 Strict Double Dumbbell Presses

Metcon

Metcon (Time)

3 Rounds For Time [35 Minute Time Cap]:

42 Calorie Bike Erg

21 Hand Release Push-ups

30 Calorie Bike Erg

15 Strict Ring Dips

18 Calorie Bike Erg

9 Strict Handstand Push-ups

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