26.2 CrossFit – CrossFit
**“Culture eats strategy for breakfast.” – Peter Drucker**
Warm-up
Warm-up (No Measure)
## 45 Seconds
Easy Bike
Single Unders
PVC Pass Throughs
Moderate Bike
Single Unders
PVC Lat Stretch
Faster Bike
Single Unders
PVC Overhead Squats
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
Six Flags (Weight)
Every 3:00 x 6 Rounds:
15/12 Calorie Assault Bike
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight
* Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)
* You’ll complete the three movements listed and rest until the start of the next 3-minute window
* Each round, you’ll build in power snatch weight
* Your score for the day is the heaviest set of 3 power snatches
* To ensure we have some rest built in, let’s cap these rounds at 2:30 * The bike calorie number should be something you can complete in right around a minute
* If unable to Assault Bike
* 200 Meter Run
“100 Burpee test” (Time)
“100 Burpee test”
1-Mile Run (Time)
Max Effort 1-Mile Run
26.2crossfit in Rockledge 