#1 CrossFit Box im Seeland

Open 26.2 Warm up
1 Set
45 sec Feet on wall thoracic extensions over foam roller
45 sec/side Banded Lat Stretch
+
2 Sets
15 Single DB RDL
10 Alternating Goblet Reverse Lunge
10 Scap Pull ups
5 Kip Swings
3 Strict Pull ups or 6 Ring Rows
+
Specific Workout Prep:
20ft Single DB OH Walking Lunge
4 Alternating DB Snatch
5 Pull ups
5 CTB Pull ups
Rest 1 min
20ft Single DB OH Walking Lunge
4 Alternating DB Snatch
2-4 Ring Muscle Ups

+

1 Set:
25ft-30ft per Movement:
Butt Kicks
High Knees
Hamstring Sweeps
+
2 Sets:
200m Run
10 Alternating Bird Dogs
8/side DB Chainsaw Rows
10 Hollow Body Rocks

Equipment Needed: DB

Every 2 min x 4 sets (alt. 2 each)

Set 1 - Standing Ring Transition Drill x 3 sets
*Feet supported on floor, initiate w/ hip drive, finishing with arm pull of rings to chest, allow rotation of hands on rings to land in bottom of dip support. When comfortable, pull with speed then lift feet on ground. Ensure members are actually landing in the bottom of the dip support and not pressing out early.

Set 2 - Kip Swings + Hip Drive w/ Pull x 2-3 reps
*Focus on control of rings during hollow/arch swings, then on hip drive and controlled pull of rings towards shoulders

For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Every 3 min x 3 sets
6/side Single Arm Ring Rows
10/side Single Arm DB High Pull

4 Rounds for time
200m Run
20 Abmat Sit ups
20 Single Arm DB Renegade Row - 50/35lbs (22.5/15kg) - 10/side

Time Cap - 15 min
Top Scores - 11 min

Scaled:
4 Rounds for time
200m Run
20 Abmat Sit ups
20 Single Arm DB Renegade Row - 35/25lbs (15/11kg) - 10/side

Beginner:
4 Rounds for time
100m Run
15 Abmat Sit ups
12 Single Arm DB Renegade Row - 25/15lbs (11/7kg) - 6/side

3 min Foam Roll - Lats and Shoulders
+
2 sets
Shoulder Extension Bridges x 5 slow reps
Elevated Cat Stretch x 30 sec hold
Rest as needed between sets

Every 3 min x 4 sets
50 Double Unders
AMRAP HSW until 2 min mark

*Perform HSW in 25ft sections- 5ft unbroken increments