CFG: 24.2 TTRU Tips + Strategies
The CrossFit Games week 2 is underway! Today Adrian gives his thoughts on 24.2 announcement and gives tips and strategies for you to consider prior to taking this for a spin!
\nTake a look below for warm up help and tips.
\nSuggested Warm up:
\nTissue prep/ static stretching:\xa0
\n1:00 foam roll low + mid back
\n1:00 quad smash each leg
\n1:00 hamstring smash each leg
\n1:00 glute smash each leg
\n1:00 forearm smash (foam roller against wall, arm behind back against foam roller) each
\n+
\n1:00 Couch stretch each leg
\n1:00 Pigeon stretch each leg
\n1:00 forearm stretch
\n(Dynamic)Warm Up:\xa0
\n20 Jumping jack
\n10 Toe touch + reach overhead
\n3 rounds
\n__________
\n3 Inch worm
\n6 Scorpion
\n8 Spiderman
\n20-30 Double Unders
\n3 rounds
\n__________
\n100m Row
\n5 Light to moderate deads (build each round to load for 24.2)
\n10-30 Double Unders
\n3 rounds not for time but quality and practice
\nPrimer:\xa0
\nThis is where you want to attack just like you will in the test! Focus on fast transitions and pacing on each movement as you must maximize downtime. It will allow you to select a more casual / sustainable pace on the rower.\xa0
\n__________
\n150m row at intended WOD pace
\n6 Deadlifts
\n25 Double Under (or scale)
\n2 rounds for time.
\nRest 3:00-5:00
\nGo time!
\nRXConditioning:
\nAs many rounds and reps as possible in 20 minutes of:
\n300-meter row
\n10 deadlifts\xa0
\n50 double-unders
\n\u2640 125 lb (56 kg)
\n\u2642 185 lb (83 kg)
\n