26.2 CrossFit – CrossFit
Warm-up
3 Minutes of Cardio (No Measure)
Bike, run 400M, jump rope, crossfit warm up……
Warm-up (No Measure)
## 60 Seconds
Easy Row
Active Divebombers
Slow Air Squats
## 40 Seconds
Moderate Row
Kettlebell Suitcase Deadlifts (20s Each Side) ettlebell Waiter Squats (20s Each Side)
## 20 Seconds
Faster Row
Kettlebell Deadlifts
Kettlebell Goblet Squats
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Metcon
4th Down (3 Rounds for reps)
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)
4 minutes on and 4 minutes off in this high intensity interval piece
* Whenever there is rest built in, we want to try to rest as little as possible during the work periods
* Let’s choose weights that allow that to happen today
* In the first round, we’re looking for athletes to choose weights/reps that allow them to complete 1 full round
* Suggested timeline for a full round completed in the first round:
* **Row:** ~1 Minute
* **Kettlebell Swings:** ~90 Seconds
* **Thrusters:** ~90 Seconds
