Barbara

26.2 CrossFit – CrossFit

“The grass isn’t greener on the other side. The grass is greener where its watered.” There is room in your heart for work or envy not both. Drop the envy to make room for the work you need to do.

Warm-up

Warm-up (No Measure)

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

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

PULL-UPS/PUSH-UPS

0:10 Pull-up Bar Dead Hang

0:10 High Plank Hold

[Coach: this is the top of our Push-up. Athletes MUST extend arms completely]

0:10 Bottom of a Push-up Hold

[Coach: squeeze legs straight, maintain tight midline, only chest and thighs (not knees) touch the floor]

10 Mini Kip Swings

1-3 Strict Pull-ups

[Coach: chin MUST clearly be over the bar]

3 Workout Style Pull-ups (strict/kipping/butterfly)

3 Push-ups

[Coach: no “worming” up and down!]

ABMAT SIT-UPS/AIR SQUATS

[Coach: athletes butt should stay on the ground throughout the entire movement]

5 Slow AbMat Sit-ups

0:30 Squat Hold

[Coach/Demo: athletes need to get hips clearly below parallel. If athletes had a marble on their knee it would need to roll towards their knee. . . not stay in place. . . certainly not roll forward off their knee]

3 Pausing Air Squats (0:05 in the bottom)

[Coach: athletes MUST finish each rep with shoulders over hip and a neutral spine]

3 AbMat Sit-ups

[Coach: athletes MUST finish each rep with hips and knees extended with shoulders over hips]

5 Air Squats

Flow test

2 Pull-ups

3 Push-ups

4 AbMat Sit-ups

5 Air Squats

(Remind athletes they MUST rest 3:00 before starting the next round during the workout)

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

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