Deadliest Catch

26.2 CrossFit – CrossFit

**“Don’t tell me who you are. Tell me what you are.”**

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Warm-up

Warm-up (No Measure)

## 40 Seconds

Easy Row

Inchworm to Push-ups

Moderate Row

Active Samson

Faster Row

Push-up to Down Dog

## 30 Seconds

Arch Hold

Air Squats

Hollow Hold

Air Squats

Glute Bridges

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

Deadliest catch (Time)

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees
## FRONT SQUATS & TOES TO BAR

* Let’s try to hold on for unbroken sets of front squats if possible

* It is easier to break the toes to bar than it is to break the front squats, because breaking the front squats means you have to do more power cleans

* Get to 4 reps on each set of toes to bar and make a judgement call whether to take a quick break or whether to hold on for 7 reps

* Picture what you’re doing in the last three rounds of today’s workout to help with this strategy

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