Four Loko

26.2 CrossFit – Foundations

**“The future belongs to those who prepare for it today.” – Malcolm X**

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Warm-up (No Measure)

Easy Row

Single Unders

Cossack Squats

Moderate Row

Single Unders

Pausing Air Squats (3 Seconds in Bottom)

Faster Row

Single Unders

Air Squats

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch


Pause front squats (1 paused 1 regular)

Pause :03 on each rep at the bottom of the front squat
* Two movements in our front squat complex, which comes from the rack

* We’ll pause for 3 seconds in the bottom of the first rep

* There is no pause on the second rep

* Build to something heavy for the day with solid mechanics


Four Loko (5 Rounds for time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (165/115)
* Working through 5 rounds of this interval workout

* You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins

* Rounds begin on the 0-4-8-12-16

* Your score is the slowest score of the 5 rounds

* We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement

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