Rack City

26.2 CrossFit – Foundations

**“You can’t build on top of success you don’t acknowledge.” – Dallas Travers**

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Warm-up (No Measure)

## 30 Seconds

Active Samson

Cossack Squats

Active Spidermans)

Air Squats

Push-up to Down Dog

Air Squats with Arms Overhead

## 1 Minute Each

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Glute Bridge Walkouts

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch


Power clean + Front squat + Jerk (1 power clean 2 front squats 3 jerks)

EMOM x 10 perform 1 rep of complex each minute
* Athletes will have 15 minutes to build to a heavy complex of these 3 movements

* The 6-rep complex is meant to be completed unbroken

* It is helpful to group athletes up, which minimizes the amount of bodies moving at once, making it easier for coaches to see and correct movement

* Ensure that athletes stand to full extension following the power clean, as we do not want to blend the cleans and front squats together


Rack City (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats
* Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets

* Use the same load for each movement, choosing your weight based off your limiting factor, which will likely be the Push Jerk

* The barbell starts from the floor for all movements

* Expecting this workout to take between 5-10 minutes to complete

* Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line

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