Typhoon

26.2 CrossFit – CrossFit

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Warm-up

Warm-up (No Measure)

ROW

[Coach: vertical shins and neutral spine]

0:30 Easy Pace Row

0:30 Active Samson

0:30 Updog to Downdog

0:30 Moderate Pace Row

0:30 Reverse Lunges

0:30 AbMat Sit-ups

SPECIFIC WARM UP [8:00 – 12:00]

ABMAT SIT-UPS

[Coach: controlled back extension and flexion]

5 Slow AbMat Sit-ups

RUSSIAN KETTLEBELL SWINGS

[Coach: hips extend “up” not forward with a strong midline]

10 Russian Kettlebell Swings

KETTLEBELL GOBLET WALKING LUNGES

[Coach: shoulders engaged; back knee taps the floor every rep]*

10 Kettlebell Goblet Reverse Lunges

[Coach: front heel stays down; stand to full extension every rep]*

10 Kettlebell Goblet Walking Lunges

Metcon

Metcon (Time)

5 Rounds For Time:

40/30 Calorie Row

30 AbMat Sit-ups

20 Russian Kettlebell Swings (53/35)

100-ft. Kettlebell Goblet Walking Lunge (53/35)
35 minute time domain

Aerobic Literacy

Metcon (No Measure)

9 mile run for recovery

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