26.2 CrossFit – Foundations
Warm-up
Warm-up (No Measure)
## 30 Seconds
Box Step-ups
Slamball Foot Taps
Active Samson
Lateral Box Step-ups (30 Seconds Each Leg)
Slamball Deadlifts
Active Spidermans
Box Step Overs (Lateral or Facing Box)
Slamball Strict Press
Inchworm to Push-up
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
Push Jerk (Build to a heavy 2)
* Athletes will have 12 minutes to build to a moderately heavy and good looking set of 2
* Since we are building to a heavy 5 push jerk within the metcon today, the goal here is positioning over pure weight lifted
* The pauses take places for 2 seconds in the receiving position of the push jerk
* This is a great time to get around to each athlete for at least 1 piece of feedback on their jerks
* This makes it easier to reference your feedback during the workout
Metcon
iMax (Weight)
On the 3:00 x 5 Rounds:
15 Slamballs (40/20)
10 Box Jump Overs (24/20)
5 Push Jerks
*Build to a Heavy 5 On Push Jerk
Similar to Tuesday, we’ll work some barbell technique and strength, this time with the Push Jerk
* The Pausing Push Jerk is a primer for the Push Jerks in the workout
* Over the 5 rounds on “iMax”, we’ll build to a heavy set of 5, which will be our score for the day
* The Push Jerks will come from the rack in the first part and from the floor during the metcon
* After completing the 15-10-5, you’ll rest until the next round begins
* While there is no score for time, the short windows push athletes to move through the 3 movements with a sense of urgency
* Rounds begin on the 0:00 – 3:00 – 6:00 – 9:00 – 12:00
