26.2 CrossFit – CrossFit
Grit
“Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”
Warm-up
Warm-up (No Measure)
5 Minutes For Quality
5 Push-up to Down Dogs
10 Straight Leg Sit-ups
15 Second Front Plank on Hands
20 Lateral Hops Over Barbell
Rojas Warmup
Good morning, squats,shoulder press, dead lift….
# MOBILITY (12:00 – 15:00)
## Barbell Assisted Straddle Stretch: 1 Minute
## Pec Stretch on Wall: 45 Seconds Each Side
Metcon
Marston (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees
* The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round
* This should be a weight that is a little scary and pretty challenging, but one that allows you to move well without failing any reps
!!!The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep!!!
* Choose a toes to bar variation that you are capable of completing 15+ reps unbroken when fresh
* You can step or jump out of the burpee, but must takeoff and land with both feet over the bar
