26.2 CrossFit – CrossFit
**“No one was ever wise by chance” – Seneca**
Warm-up
Warm-up (No Measure)
## 30 Seconds
Active Samson
PVC Pass Throughs
PVC Overhead Squats
Active Spidermans
PVC Pass Throughs
PVC Overhead Squats
Push-up to Down Dog
PVC Pass Throughs
PVC Overhead Squats
*Try to Get More Narrow with Each Set on PVC*
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
Overhead Squat (1X3)
* We’ll have about 15 minutes to build to a heavy set of 3 overhead squats
* To start each set, it may be helpful to push jerk or split jerk the weight from the back rack to overhead
* As the weight gets heavier, this is likely what you’ll be doing, so it’s helpful to practice when the weights are lighter
* For safety reasons, it’s best to drop the bar to the ground in front of you instead of trying to bring it down to your back
* The people sharing the bar can help with getting it back up to the rack after each set
Metcon
FaceTime (AMRAP – Rounds and Reps)
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups
26.2crossfit in Rockledge 