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**
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
26.2crossfit in Rockledge 