Feel the Rhythm

26.2 CrossFit – CrossFit

“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

Warm-up

Warm-up (No Measure)

run 200M

1:00 Easy Row

0:15 Thin Band Pull Aparts

0:15 Band Pass Throughs

0:15 Banded Strict Press

0:30 Moderate Row

[Coach: sit up tall- we don’t want athletes overreaching in the catch. Athletes should only reach as far as they can while maintaining a neutral spine and shoulder/lat engagement]

0:15 Thin Band Pull Aparts

0:15 Band Pass Throughs

0:15 Banded Strict Press

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

0:30 Arm Circles (0:10 forward, backward, across the chest)

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Push Jerk (heavy 5)

Barbell Club use the blocks if you can

Metcon

Metcon (Time)

For Time:

27-21-15-9:

Calorie Row

Push Jerks (135/95)

Metcon (Time)

For Time:

27-21-15-9:

Calorie Row

Push Jerks (135/95)

Aerobic Literacy

STE 2 (Distance)

8 times

Sprint for 8 seconds

Rest for 3 minutes