Long Haul

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.

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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


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


* Athletes should choose a weight on the push press that they could complete 25+ reps unbroken


* 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

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