Arm & Hammer

26.2 CrossFit – Foundations

**“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins**

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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