26.2 CrossFit – CrossFit
“Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.
The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.
Warm-up
Warm-up (No Measure)
## 2 Rounds
### 40 Seconds On / 20 Seconds Off:
**Station 1:** Row
**Station 2:** Front Plank Hold
**Station 3:** Glute Bridge Walkouts
**Station 4:** Banded Good Mornings
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
SKILL
Warm-up (No Measure)
Deadlift and Row
The row and deadlift are very similar movement.
**In the start position of each movement, we can think about hitting the following points of performance: **
* Vertical Shins
* Heels Downs
* Shoulders Slightly In Front of Hips
* Neutral Back Position
**In the middle lets think about one thing on each**
* **Row**: The hips and shoulders move together until the legs straighten
* **Deadlift**: The hips and shoulders move together until the bar passes the knee
Metcon
Crash Test (Time)
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees
* Working through three movements for time in this sprint style chipper workout
* Complete all reps at one station before moving to the next
* We expect this workout to take somewhere between 8-15 minutes to complete
