Four Square

26.2 CrossFit – CrossFit

**”You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” — George Lorimer**

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Warm-up

Pusher strength warm up (No Measure)

## 2 Rounds

20 Seconds Front Plank

40 Seconds Inchworm to Push-ups

20 Seconds Hollow Hold

40 Seconds Air Squats

20 Seconds Superman Hold

40 Seconds Active Spidermans + Hamstring Stretch

# MOBILITY (12:00 – 15:00)

Breath hold empty lung push up then catch breath in a down dog

## Rojas Warmup

5 Good Mornings

5 Back Squats

5 Shoulder press

5 Push Press & Reach

5 Snatch grip Deadlifts

5 Snatch or cleans

Weightlifting

Muscle Snatch (Heavy 3)

Metcon

Four Square (Weight)

On the 4:00 x 5 Rounds:

300/250 Meter Row

20 AbMat Sit-ups

3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds*
* Rounds begin every 4 minutes in “Four Square” (0-4-8-12-16)

* Athletes will work through the three movements quickly on each round as they build to a heavy weight in the Power Snatch

* If they finish the work in 2 minutes, for example, they’ll rest until the 4 minute mark

* Athletes will record the barbell weight used for each round, with the final score being the heaviest load lifted

* There is the option to increase weight each round or stay at a challenging weight across the board

* To maintain intensity and have some rest built in, let’s aim to complete these rounds in 3 minutes or less

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