26.2 CrossFit – CrossFit
When we are truly care about getting better, our view on things change. We see events as a means to grow… true chances to improve ourselves. The opposite is when we view everything as a test.
Warm-up
Warm-up (No Measure)
30 sec
Single Unders
Down Dog
Slow Air Squats
Squat Hold (Active Below Parallel)
Single Unders (Right Leg)
Up Dog [Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)
Split Squats (Right Leg Forward) [Video](https://youtu.be/Bnx6BYKnhGI)
Squat Hold (Active Below Parallel)
Single Unders (Left Leg)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Split Squats (Left Leg Forward) [Video](https://youtu.be/Bnx6BYKnhGI)
Squat Hold (Active 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
Weightlifting
Hang Clean (Build to a heavy single)
Squat or power
Focus on extension and flexion of the hip joint not the sacroiliac joint
Metcon
Underrated (AMRAP – Reps)
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
…..
It is far better to do power cleans and learn to catch properly than click the RX button mis manage the squat clean catch.
DOUBLE UNDERS
* The double unders are ideally completed in 1-2 sets each round (30, 20-10, 15-15)
## HANG SQUAT CLEANS
squat or power same focus as the weightlifting pick a weight you can do 10 reps with.
Score the total cleans in the 9 minutes
