Fight or Flight

26.2 CrossFit – Foundations

Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.

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Warm-up (No Measure)

45 Seconds Squats to Medicine Ball

45 Seconds PVC Pass Throughs

45 Seconds Box Step-ups

45 Seconds PVC Overhead Squats

45 Seconds Easy Row

*15 Seconds of Transition Between Movements (10 Minutes Total)

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch


Fight or Flight (AMRAP – Rounds and Reps)


20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row
* With two barbell movements prescribed at the same weight, we’ll choose our loading based on the hang power snatch, which is the more challenging of the two

* This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout

* Since we have regular box jumps, stand to full extension at the top of each rep

* We can expect to complete somewhere around 3 rounds over the 20 minutes of work

* If you’re short on rowers, stagger by 2 minutes

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