26.2 CrossFit – CrossFit
Have you ever been asked, “What would you do if you only had a week to live?”
Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.
Warm-up
Warm-up (No Measure)
## 3 Rounds
**30 Seconds Each:**
PVC Pass Throughs
Inchworm to Push-up
PVC Overhead Squats
Active Samson
*Attempt to Get More Narrow on PVC Pipe with Each Round
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
SKILL
Gymnastic
Switching our body from an arch position to a hollow position is what gives us power. If we have more tension in our arch swing, we’re going to be able to generate more power in both of these gymnastics movements today. In our arch swing, let’s focus on keeping the legs long, hips pushed forward, and chest open.
Metcon
Grim Reaper (AMRAP – Reps)
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
* In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between
* Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh
* The barbell weight is ideally the same for both movements
* You could also keep the weights and variations the same and adjust volume:
* **First AMRAP Example**: 15-12-9
* **Second AMRAP Example**: 12-9-6
* If you finish the set of 9’s within these windows, you’ll move back to the large opening set
* Your score for each couplet is total number of reps completed
