Dumbledore

26.2 CrossFit – Foundations

**“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius**

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Warm-up

Warm-up (No Measure)

## 40 Seconds

Easy Bike

Glute Bridges

Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Bike

Single Leg Glute Bridges (20 Seconds Each Side)

Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Bike

Slow Air Squats

Single Arm Dumbbell Front Squats (20 Seconds Each Side)

*Performed with 1 Light Dumbbell*

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

Back Squat (1×3)

* Athletes will group up on racks and have a short 12 minutes to build to a heavy set of 3

* We recommend quickly going over how to fail a back squat before heavy back squat pieces like these

* athletes can dump the weight behind them and jump slightly forward to bail out

* This might be something that is good to practice during the first 1 or 2 lightest weights, when it’s easier to clean the weight back up into the rack

* It’s important that the torso stays in a position during the squat where the weight isn’t at risk of rolling over the head

Metcon

Dumbledore (Time)

For Time:

50/35 Calorie Assault Bike

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

30 Single Dumbbell Goblet Squats (50/35)

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50/35 Calorie Assault Bike
25-30 min

* When we’re fresh at the start of the workout, it’s easy to come out of the gates with a strong effort

* To help balance out pacing between the first and last bike, let’s aim to keep our times within 15 seconds of each other

* If we think of bike speed under those terms, it helps us put a speed limit on the opening bike so we can maintain later on

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