Game of Inches

26.2 CrossFit – CrossFit

“I would rather die on my feet, than live on my knees.” – Emiliana Zipada

Warm-up

Warm-up (No Measure)

400 M run

2 Rounds:

0:30 Push-up to Downdog

0:30 Alternating Lying Chest Opener Stretch

0:30 High Plank Scap Retractions

0:30 High Plank Shoulder Taps

Weightlifting

Bench Press (Build to a heavy then max rep 80% of that #)

EMPTY BARBELL

10 Bench Press

LIGHTWEIGHT BARBELL

7 Bench Press

[Coach: engage/squeeze shoulder blades together THEN bend arms]

MODERATE WEIGHT BARBELL

5 Bench Press

ONE JUMP FROM FIRST ATTEMPT AT A HEAVY SINGLE

3 Bench Press

FIRST ATTEMPT AT HEAVY SINGLE

1 Bench Press

SECOND ATTEMPT AT HEAVY SINGLE

1 Bench Press

[2-3 Minutes of Recovery]

MAX REPS AT 80% OF HEAVY SINGLE

[3-5 Minutes of Clean-up]

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Burpees to Target (6″)

35 Double Unders

Aerobic Literacy

Metcon (Time)

2xs Sprint 60 meters rest 3 minutes

2 xs Sprint 80 Meters rest 3 minutes

Sprint 100Meters rest 3 minutes Sprint 100 M

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