Built DifferenT

26.2 CrossFit – CrossFit

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan

Warm-up

Warm-up (No Measure)

400M Run

2 Rounds:

0:15 Pausing Glute Bridges (0:02 pause at the top)

0:15 Glute Bridge Walkouts

0:15 Pigeon Pose (each side)

0:15 Bodyweight Good Mornings

SKILL

Warm-up (No Measure)

EMPTY BARBELL

5 Tempo Good Mornings (0:05 on the down)

5 Tempo Stiff Legged Deadlifts (0:05 on the down)

5 Tempo Deadlifts (0:05 on the down)

LIGHTWEIGHT

10 Deadlifts

[Coach: maintain a neutral spine and constantly pull the bar into body]

MODERATE WEIGHT

5 Single Deadlifts

[Coach: correct set-up position and creating tension around the bar]

-Feet straight and right under hips

-Barbell right over shoe laces

-Hinge at the hips: one hand grabs the bar then the other

-Pull the bar into shins with straight arms and open chest/flatten back

-Pull the “slack” out of the bar, breathe in, and lift

Weightlifting

Deadlift (Build to a Heavy single)

Metcon

Metcon (Time)

For Time:

30 Chest to Bar Pull-ups

3 Rounds of Dumbbell “DT”

20 Chest to Bar Pull-ups

2 Rounds of Dumbbell “DT”

10 Chest to Bar Pull-ups

1 Rounds of Dumbbell “DT”

50/35
1 Round of “DT” =

12 Double Dumbbell Deadlifts

9 Double Dumbbell Hang Power Cleans

6 Double Dumbbell Push Jerks

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