Overkill

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.

View Public Whiteboard

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