26.2 CrossFit – Foundations

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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


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


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

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