05 Mar CrossFit – Fri, Mar 6

South Park, Potrero Hill – CrossFit

Warm-up (short version) (Checkmark)

Dynamic warm-up | 7:00

1 set:

12 walking lunges

:20 hang from pull-up bar

10 kip swings

10 alternating single-arm dumbbell deadlifts + shrug

12 dumbbell overhead walking lunges

3 pull-ups

3 chest-to-bar pull-ups

8 alternating single-arm dumbbell muscle snatches

6 alternating single-arm dumbbell power snatches

Muscle-up

-5 low ring transitions

-5 high ring swings

-2:00 MU practice

Build-up | 3:00

15-foot dumbbell overhead walking lunge (intended workout weight)

6 alternating dumbbell snatches (intended workout weight)

3 pull-ups + 3 chest-to-bar pull-ups

1-3 muscle-ups (optional

Open Workout 26.2- Rx (ages 16-34) (Time)

For time:

80-foot dumbbell overhead walking lunge (35/50 lb)

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 15:00

If capped, record reps and tie break in the comment box

CrossFit Games Open 26.2 Scaled (Ages 15-54) (Time)

For Time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 jumping pull-ups

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

Time cap: 15 minutes

F: 20-lb (10-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups

M: 35-lb (15-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups

*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.2 Scaled (Ages 15-54) click here

CrossFit Games Open 26.2 Masters 55+ (Time)

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

F: 20-lb (10-kg) dumbbell

M: 35-lb (15-kg) dumbbell

*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.2 Masters 55+ click here

CrossFit Games Open 26.2 Scaled Masters 55+ (Time)

For Time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 jumping pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 jumping chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

Time cap: 15 minutes

F: 10-lb (5-kg) dumbbell, jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups

M: 20-lb (10-kg) dumbbell, jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups

*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.2 Scaled Masters 55+ click here

Week Preview

Sat- Row/ Hang power cleans, increasing load

Sun- Should press/ push-ups/ sit-ups