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26.2 CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

## 2 Rounds:

20 Seconds PVC Pass Throughs )

40 Seconds Push-up to Down Dog

20 Seconds PVC Strict Press

40 Seconds Active Spidermans

20 Seconds PVC Push Press

40 Seconds Inchworm to Push-up

20 Seconds PVC Lateral Hops

40 Seconds Mountain Climbers

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

Metcon (Weight)

5 Sets:

1 Push Press

2 Push Jerks
In our Pressing Complex, athletes will build to a heavy set of 3 over the course of 5 working sets

The bar will come from a rack here and all 3 reps are meant to be completed without dropping the weight

Little Dipper (Time)

21-15-9:

Push Jerks (135/95)

Lateral Barbell Burpees
Here are a few options to consider:

* **Set of 21:** 21, 12-9, 8-7-6 or 7-7-7

* **Set of 15:** 15, 8-7, 6-5-4 or 5-5-5

* **Set of 9:** 9, 5-4, 4-3-2 or 3-3-3

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