26.2 CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
*30 Seconds Each:*
Bike (Increasing Intensity)
Inchworm to Push-ups
Straight Leg Sit-ups
Superman Hold
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
Romanian Deadlift (Build to a heavy 6)
15 Min to build to a heavy 6
Metcon
Cheaper by the Dozen (AMRAP – Reps)
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Erg Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Erg Bike
…
Up By 3’s Until Finish
* In any ascending rep scheme workout, it’s the work that we can’t see on paper that really counts
* All the single digit rep rounds are essentially a buy-in for what is to come later on
* In the opening sets of 3-6-9, we can aim to set ourselves up for strong rounds of 12-15-18 and maybe even beyond
* Move methodically from the beginning in order to stay moving as much as possible on the back half of this workout