Don’t judge each day by the harvest you reap, but rather by the seeds you plan

26.2 CrossFit – Foundations

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Warm-up

Warm-up (No Measure)

## 30 Seconds

Easy Bike

Slow Air Squats

Medicine Ball Deadlifts

Moderate Bike

Active Samson

Medicine Ball Squats

Faster Bike

Active Spidermans

Medicine Ball Slams

SKILL

WALLBALLS

See the Elbows

When we squat in the wallball, let’s try to see the elbows in front of our body. A common fault is letting the elbows and the ball drop towards the ground during the squat. If we keep the elbows high enough where we can see them in our peripheral vision, the ball stays high and we can maintain a better position. Over the course of 50 reps, the ball can travel a much further distance if we lose positioning.

Metcon

Flintstones (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie Assault Bike

30 Toes to Bar

20 Alternating Dumbbell Snatches (70/50)
## DUMBBELL SNATCHES

* Going on the heavier side with the dumbbell today

* Choose a weight that allows the 20 reps to be completed under 2 minutes

Extra Credit

Back Squat waves (9 Rounds for weight)

## Back Squat Waves

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%

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