26.2 CrossFit – Foundations
Warm-up
Warm-up (No Measure)
## 30 Seconds
Active Samson
Hollow Hold
Push-up to Down Dog
Superman Hold
Inchworm to Push-ups
Straight Leg Sit-ups
Air Squats
V-Ups
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
Macho Man Complex (1×1)
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
* Athletes will have 15 minutes to build to a heavy Macho Man complex
* We can look to complete 7-10 sets within this window, or 1 complex every 1:30-2 minutes
* These 9 reps are designed to be completed without dropping the bar, pausing, or resetting on the ground
Metcon
Randy Savage (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of “”Macho Man”” (135/95)
15 Toes to Bar
*1 Round of “Macho Man”: *
3 Power Cleans
3 Front Squats
3 Push Jerks
* Looking for athletes to complete 3-4+ rounds in “Randy Savage”
* This works out to a round every 3-4 minutes
