26.2 CrossFit – Foundations
“Natrual born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
Warm-up
Warm-up (No Measure)
## 30 Seconds
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Box Step-ups (Low Box) [Video](https://youtu.be/-a7dxXLXw_4)
Front Plank
Active Spidermans
Lateral Box Step-ups (Low Box)
Hollow Hold
Push-up to Down Dog
Box Step-ups (Higher Box)
Arch Hold
Air Squats
Lateral Box Step-ups (Low Box)
Sit-ups
## Dumbbell Warmup
### 20 Seconds Each:
Goblet Squat
Single Arm Dumbbell Strict Press (Right)
Goblet Squat
Single Arm Dumbbell Strict Press (Left)
Goblet Squat
*Performed With 1 Light Dumbbell*
Metcon
OverKill (Time)
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar
* We’ll complete familiar movements with some odd objects in today’s conditioning piece
* We expect this workout to take around 12-15 minutes to complete
## DUMBBELL MOVEMENTS
* Let’s choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh
* For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet
