Air Fryer

26.2 CrossFit – Foundations

**“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle**

View Public Whiteboard

Warm-up

Warm-up (No Measure)

## 1 Minute

Active Samson

Glute Bridges

Plate Hops

## 40 Seconds

Active Samson + Air Squat

Single Leg Glute Bridges (40 Seconds Each Side)

Plate Ground to Overhead

## 30 Seconds

Air Squats

Glute Bridge Walkouts

Plate Counterbalance Squats

*Warmup Peformed with 10# or 15# Plate*

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 + jerk (Build to a heavy single)

Power clean + jerk
On the Power Clean and Jerk, we can improve our bar path and efficiency by dialing 3 sections of the lift:

1. **The Beginning:** Push the shins back to ensure a straight initial pull off the floor

2. **The Middle:** Make sure the elbows track high and outside to keep the bar close to the body

3. **The End:** In the dip of the jerk, make sure the forearms are pointed towards the middle of the body so that the bar ends up balanced over the center

Metcon

Air Fryer (Time)

3 Rounds:

50 Air Squats

10 Power Clean and Jerks (135/95)
* Choose a weight on the barbell that you could cycle for upwards of 15+ reps unbroken when fresh

* Within the workout, this should be a weight that you could complete as ‘touch and go’ sets, but may opt for quick singles

*Expect the 3 rounds to take somewhere in the 5-10 minute range to complete”