26.2 CrossFit – Foundations
The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.
Warm-up
Warm-up (No Measure)
## 40 Seconds
Easy Row
Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side) [Video](https://youtu.be/0AjZFK7X7zI)
Moderate Row
Single Dumbbell Kneeling Strict Press (20 Seconds Each Side)
Faster Row
Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side)
*Performed with a Single Light Dumbbell*
## 30 Seconds Each
Push-up to Down Dog
Alternating Box Step-ups
Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
Lateral Box Step-ups (30 Seconds Each Side)
Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)
*Performed with Low Box*
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
Long Haul (Time)
2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
Box: 24/20
Dumbbell: 50/35
* We expect this workout to take around 15-25 minutes to complete
## PUSH PRESS
* Athletes should choose a weight on the push press that they could complete 25+ reps unbroken
## SINGLE DUMBBELL BOX STEP-UPS
* Athletes will use one dumbbell and hold it however is most comfortable for them
* This should be a moderate weight that allows the 30 reps to be completed within 1-3 sets
## ROW
* If short on rowers, stagger heats by 5 minutes
