26.2 CrossFit – CrossFit
Do not view progress as a means to an achievement.
instead view progress *as* the achievement.
Warm-up
Warm-up (No Measure)
Single Unders
Active Spidermans
Glute Bridges
Single Unders
Frog Hops [Click Here]
Single Leg Glute Bridge (30 Seconds Each Side)
Single Unders
Slow Burpees
Glute Bridge Walkouts
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
Power Clean (Pause at knee and catch)
Take 15 min to build to a heavy 2
Metcon
Zoolander (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees
* The Power Clean is a big focus of this two part workout
* Our strength/technique piece is designed to prime us for the power cleans in the workout
* Choose a barbell weight for “Zoolander” that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles or small sets during the workout
* The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)
* For the lateral barbell burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar
* Your score today is total rounds and reps completed across the 15 minutes
* We can expect to complete somewhere around 5 rounds today
26.2crossfit in Rockledge 