Fran

26.2 CrossFit – CrossFit

**“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik**

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Warm-up

Warm-up (No Measure)

Plate Lateral Squats [Video](https://youtu.be/sCLUPeYkqLs)

Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

Hollow Hold

Air Squats

Plate Counterbalance Squats [Video](https://www.youtube.com/watch?v=g6VIE3P2hLE)

Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Arch Hold

Air Squats

Plate Ground to Overhead [Video](https://www.youtube.com/watch?v=_zMb2JhL_Eo)

Glute Bridge Walkouts

Air Squats

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
### Hips Then Arms

The way we stay efficient on the thruster is by launching the bar off the shoulder with the lower body. One movement we’ll practice here is the “dip + drive”. The goal of this drill is to practice using the hips, not the arms, elevate the bar off the shoulders. This is something that will transfer over nicely to the thruster. Being patient is important. The bar doesn’t leave the shoulders until the lower body tells it to.

### Breathe

The best place to breathe on the thruster is after launching the bar overhead. Once the lower body extends and makes the bar “weightless”, athletes can hear their own exhale as they push the air out. We’ll also feel out the ‘breathing between set’ plan on the thrusters in movement prep. This is a valuable tool that can be used in every workout moving forward.

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