26.2 CrossFit – Foundations
**“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins**
Warm-up
Bike, Plate, Bar warm up (No Measure)
## Bike & Plate Warmup
1 Minute Easy Bike
30 Seconds Plate Hops
45 Second Easy-Moderate Bike
30 Seconds Plate Ground to Overhead
30 Seconds Moderate Bike
30 Seconds Plate Lateral Squats (Holding Plate Out Front)
15 Seconds Moderate-Fast Bike
30 Seconds Plate Counterbalance Squats
*Use Single 10# or 15# Plate For Warmup*
Rojas Warm up
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Metcon
Arm & Hammer (Time)
Buy-In: 15 Clusters (135/95)
3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
Cash-Out: 15 Clusters (135/95)
* The barbell serves as the buy-in and cash-out to the 3 main sets of bike and chest to bar pull-ups
* The flow of the workout goes as follows:
15 Clusters
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
15 Clusters
## CLUSTERS
* A “Cluster” is also know as a Squat Clean Thruster
* Choose a moderate barbell weight that allows you to complete the Squat Clean Thrusters as quick singles
* There is no re-bend of the legs when driving the weight overhead, just like on a typical thruster
