Everything you need to know

Game athletes EMILY ROLFE and Sydney Wells went to the floor to deal with 25.2 shortly after the announcement. The repetition of the previous open exercise 22.3 is 216 combinations of Barbell Thrusters, Gymnastics, and Double-oners.

Style with Crossfit:

21 pullup

42 Double Hunde

21 Thrusters (weight 1)

18 Chest floor pullup

36 double characters

18 Thrusters (Weight 2)

15 bar muscle up

30 double characters

15 Thrusters (weight 3)

Time Cap: 12 minutes

*Male weight of rx category: weight 1: 42 kg, weight 2: 52 kg, weight 3: 61 kg

Exercise has a time cap, but all representatives are important. Many athletes will listen to the wealthy that the work is not completed, so all the staff will raise the leader board.

These are the direct official movement standards of Crossfit.

Pull -up

1. Start each person by completely expanding your arms and stepping down.
2. The person in charge is recognized when the jaw clearly breaks the horizontal plane of the bar.

Note: As long as the above standards are met, all styles of pull -ups are allowed.

Double under

• The rope is twice under the feet of one jump.
• In the case of scaled departments, the rope goes down the feet for each jump.
• The rope must rotate in the future.

Throat

1. The hip wrinkles must be clearly passed below the top of the lower knee.
2. The person in charge is recognized as follows:

• The hips, knees and arms are completely expanded.
• The bar is in the middle of the body in the middle of the body.

Note: Each threading round starts with the barbell on the floor. Squat cleaning is allowed to start a set, but it is not necessary.

Every time you go back to the pull -up, Babel must maintain more than 5 feet at the pull -up bar.

Chest-bar pullup

1. Extend your arms completely, stick your feet with your feet and start each person in charge.
• All styles of grip are allowed.
2. The person in charge is recognized when the chest is clearly in contact with the bar under the clavicle.

Note: As long as the above standards are met, all styles of pull -ups are allowed.

Bar muscle up

1. Extend your arms completely, stick your feet with your feet and start each person in charge.
2. Pass a part of the deep before locking the bar.
3. The person in charge is recognized as follows:
• The cancer is completely expanded from the support position.
• The shoulder is directly or ahead of the bar on the side.

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25.2 weight and scaling

Men’s weight and scaling prescribed for exercise are as follows.

RX: (16-54 years):

Scaling (16-54 years) :

• Scaled gymnastics: Jump pull -up, pull -up, and chest pull -up directly from the chest
• Single Hunde
• Weight: 29, 38, 47kg

Teenage (14-15):

Scaled teenagers (14-15):

• Scaled gymnastics: Jump pull -up, pull -up, and chest pull -up directly from the chest
• Single Hunde
• Weight: 20, 29, 38kg

Master 55+:

• Scaled gymnastics: Jump pull -up, pull -up, and chest pull -up directly from the chest
• Weight: 29, 38, 47kg

Scale Master 55+:

• Scaled Gymnastics: Jump pullup, jump from the chest to the floor, then pull up
• Single Hunde
• 20, 29, 38 kg

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25.2 tip

Rich Froning and Crossfit Mayhem Coaching Team again Subsequent video It provides tips and tips for 25.2 to optimize performance.

Spacing strategy (initial fatigue blood)

• The heavier thread and the more difficult gymnastics (pull-up → chest-bar → bar muscle up) exercise increases the intensity.
• Start at a steady speed and break the repetition early to avoid muscle failure.
• To prevent the exhaustion, use the 8, 7, 6 /7, 6, 5 /6, 5, 4 repetition systems instead of the same set.
• Double characters act as a reset. Do not hurry unless you are aiming for elite time (less than 6 minutes).

Through efficiency (energy saving)

• Breathe at the top of the thirsty throat.
• Do not stop the floor and elasticity. Drive straight using momentum.
• If you are having difficulty, divide them into smaller and faster sets and keep high cycles instead of crossing slow staff.
• To reduce forearm fatigue and unnecessary wrist deformation, guarantee a powerful front rack position.

Gymnastics (fatigue management)

• Butterfly vs. kipping: If you are skilled, the Navi Kee maintains speed. If not, the solid kipping swing preserves energy.
• To pull up directly from your chest, pull the bar with your chest and pull it with your chest.
• If the bar muscles are not new or consistent, instead of burning the grip, re -establish them to tie each other after each repetition.
• Grip fatigue is limited, so if necessary, shake hands between movements.

Double text (comfortable state)

• Use it as a recovery stage rather than speeding up.
• Hand placement is the core and keep it in peripheral vision to prevent drifts.
• When you travel, you will not be embarrassed and quickly reset and keep moving.
• Avoid excess jumps. Keep low and efficient to preserve leg energy.

Overall game plan

• If you are not elite, do not constantly go. Small and fast sets are better than a long set of long rest.
• If you are better in gymnastics, you know your strengths, push it, pace thread, and vice versa.
• Finally, when to push the Thrusters set, it is the place you go to go bankrupt!


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