18.5 regionals

26.2 CrossFit – CrossFit

Its not what you got its what you give. Tesla(the band)


Warm-up (No Measure)

200M run

0:40 Easy Pace Bike

0:20 Active Samson

0:40 Moderate Pace Bike

0:20 Alternating Quad Stretch

0:40 Fast Pace Bike

0:20 Inchworm to Push-up


Warm-up (No Measure)

0:15 High Plank or Handstand Hold

10 High Plank Shoulder Taps or Handstand Shoulder Taps/Weight Shifts

10 High Plank Scap Retractions or Handstand Shoulder Shrugs

5 Push-ups or Strict Handstand Push-ups

[Coach: athletes should maintain a solid midline throughout the movement (no arching or worming)]

3 Hand Release Push-ups or Handstand Push-ups


10 Mini Kip Swings

[Coach: athletes should start the movement from their shoulders not their legs and feet]

5 Big Kip Swings

[Coach: make sure athletes are gaining more range of motion through their shoulders/upper body]

5 Knees to Chest

5 Toes to Bar

[Coach: push down on the bar in the back swing THEN pull feet down quickly into an arch]

[Coach/Demo: show athletes what it looks like if we don’t actively pull feet down after touching the bar. This is usually the culprit behind athletes losing the rhythm of their kip swing.]


Regionals 18.5 (Time)

For Time [25 Minute Cap]:

50 Handstand Push-ups

50 Toes to Bar

50 Calorie Bike

50 Dumbbell Box Step-Overs (24″/20″)

50-ft. Right Arm Dumbbell Overhead Lunge

50-ft. Left Arm Dumbbell Overhead Lunge

Dumbbells: (50’s/35’s)

Aerobic Literacy

SPE1503 (Time)

300M fast pace

Rest 3Min

300M fast pace

Rest 3Min

Run 200 M fast pace

Rest 3Min

Sprint 100M

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