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