26.2 CrossFit – CrossFit
**“You can’t build on top of success you don’t acknowledge.” – Dallas Travers**
Warm-up
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
Weightlifting
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
Metcon
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
26.2crossfit in Rockledge 