26.2 CrossFit – CrossFit
Warm-up (No Measure)
3x through
Bear Crawl
Duck Walk
10 V Up
10 push up
Metcon (Time)
50 e/l walking lunges
400 Meter Barbell Carry 75/55
400 Meter Medicine Ball Run 20/14
400 Meter Run
0
26.2 CrossFit – LBN
Deadlift (3×5)
Metcon (AMRAP – Reps)
800M Run
For 8 minutes complete amrap
5 Deadlifts
5 ring rows
15 Sit Ups
Then run 800M
record overall time in notes
26.2 CrossFit – CrossFit
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Snatch (12×2@60%)
Deadlift (“50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMA)
Metcon (Time)
2 Rounds
10 Deadlift 185/135
20 Handstand Push up
30 Front Squats 95/75
use 1 bar.. change weight per movement
26.2 CrossFit – LBN
Shoulder Press (3×5)
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
26.2 CrossFit – CrossFit
Warm-up (No Measure)
3 Kettlebell swings
Right hand: 3 KB cleans, 3 kb clean to press, 3 kb snatch, 3 turkish get ups
3 Kb Swings
Left Hand: 3 KB cleans, 3 kb clean to press, 3 kb snatch, 3 turkish get ups
Metcon (Time)
45-30-15
Sit ups
Kettlebell Swings 53/35
Parallette L Holds ( seconds )
Plank Holds ( seconds )
26.2 CrossFit – CrossFit
Warm-up (No Measure)
50 Double Unders
2x through
Bear Crawl
10 Pull Ups
30 flutter kicks
Shoulder Press (“50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMA)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
1 Legless Rope Climb
10 Burpee
20 Double Under
26.2 CrossFit – LBN
Air Squat (3×12)
Metcon (Time)
4 RFT
300M Run
20 Air Squats
50 Flutter Kicks
