Napalm

26.2 CrossFit – CrossFit

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Warm-up

Warm-up (No Measure)

Run 200 M

0:20 High Plank Shoulder Taps

0:20 Push-up to Downdog

0:20 Inchworm to Straddle Stretch (0:05 pause in straddle stretch)

0:20 Mountain Climbers

0:20 Active Spiderman

0:20 Frog Hop to Squat Hold

0:20 Glute Bridges

0:20 Glute Bridge Walk Out

0:20 Glute Bridge Marching

SKILL

Warm-up (No Measure)

MUSCLE-UPS

[Coach: focus on pushing down on the bar with straight arms]

10 Scap Retractions

10 Mini Kip Swings

5 Big Kip Swings (push down on the bar with straight arms in the hollow)

3 Strict Pull-ups

3 Push-ups

1-3 Bar Muscle-ups

PULL-UPS

[Coach: hands outside of shoulders]

10 Scap Retractions

10 Mini Kip Swings

3 Strict Pull-ups

[Coach: chest stays open]

BAR-FACING BURPEES

[Coach: maintain tight midline]

3 Bar-Facing Burpees (step over)

3 Bar-Facing Burpees (step up and jump over)

3 Bar-Facing Burpees (jump up and jump over)

WALL BALLS

4 Med Ball Squats

[Coach: hips descend lower than knees]

4 Med Ball Thrusters

[Coach: heels down until hips and legs extend]

4 Wall Balls

Metcon

Napalm (Time)

2 Rounds for Time

10 Muscle-Ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (20/14)

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