26.2 CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
## 30 Seconds
Push-up to Down Dog
Front Plank
Active Samson + Air Squat
Spiderman + Hamstring Stretch
Alternating Bird Dogs
Active Samson + Air Squat
Inchworm to Push-up
Shoulder Taps (https://www.youtube.com/watch?v=8QbRiNrLAD8)
Active Samson + Air Squat
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Weightlifting
Hang power clean and power clean (1 x 1)
* Athletes will have 15 minutes to build to their heavy complex of 1 hang power clean and 1 power clean
* This complex is designed to be completed without pausing on the ground or dropping the bar
* The hang power clean begins with a deadlift to establish the hang position
* Once the hang position is established, athletes can clean the bar from anywhere above the knee for it to count as a hang power clean
Metcon
Power Bar (AMRAP – Rounds and Reps)
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)
