26.2 CrossFit – CrossFit
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.
Warm-up
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
Metcon
Fight or Flight (AMRAP – Rounds and Reps)
AMRAP 20:
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
