26.2 CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Easy Shuttle Runs
Walking Samson Stretch
Glute Bridges
Front Plank (On Elbows)
Moderate Shuttle Runs
Walking Spiderman Stretch
Single Leg Glute Bridges (30 Seconds Each)
Side Plank (30 Seconds Each)
Faster Shuttle Runs
Walking Lunges
Glute Bridge Walkouts
Wall Sit (Just Below Parallel)
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Metcon
Dead Space (Time)
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle Runs
*work through the four listed movements as fast as possible and then rest until the next interval begins
* Rounds start on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00
* Record all 5 times, with the score being the slowest of the 5 rounds
* We want rest built in to preserve high intensity, so let’s cap these rounds at 4 minutes to allow for at least 1 minute of recovery
