26.2 CrossFit – Foundations

“like a china plate the more times you break it the harder it will be to put back together.”

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Warm-up (No Measure)

## 2 Minutes

Easy Row or Bike

## 1 Minute

Single Leg Glute Bridges (30 Seconds Each))

Push-up to Down Dog

Glute Bridge Walkouts

Front Plank on Hands

Alternating Bird Dogs

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


Pike handstand pushup on a box

Pike handstand pushup on the floor

Seated dumbell press

wall wlaks

Diminshed reps HSPU


Lean back with partner

Lower the bar over feet add weight to counter balance


Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
Times on this workout range from a little over 2 minutes to upwards of 10 minutes

* Just like with a high intensity workout like “Fran”, the shorter the workout, the longer the preparation

* While there is a lot of time allotted for instruction and practice rounds, feel free to add in some deadlift strength work or a handstand push-up skill EMOM before the metcon

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