26.2 CrossFit – Foundations
**“Well done is better than well said.” – Benjamin Franklin**
Talk is cheap.
Anyone can talk.
Only the few, choose to do.
Warm-up
General Warm up (No Measure)
## 1 Minute
Easy Bike or run
Active Samson
Air Squats
## 45 Seconds
Moderate Bike or run
Active Spidermans
Dumbbell Goblet Squats
## 30 Seconds
Faster Bike or run
Push-up to Down Dog
Medicine Ball 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
Bergeron Beep test (AMRAP – Rounds and Reps)
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
* Every minute on the minute, you’ll complete 7 thursters, 7 pull-ups, and 7 burpees
* When athletes are no longer able to complete the work within the minute, the workout is done
* The score is total completed rounds and reps
* The goal is to choose weights, rep schemes, and movement variations that allow for at least 10 rounds
* If athletes are not able to make it to ten minutes, continue to complete the workout AMRAP style until 10:00 on the clock
* **For Example:** If you only make it to 7 minutes, ditch the EMOM and complete as many rounds and reps possible for 3 more minutes
* Athletes shouldn’t worry about going on the minute in this scenario, they can just get as much work done with the remaining time
* These athletes will record total rounds and reps on the EMOM, not the additional work to reach 10 minutes
* To keep things on track as far as time goes, the highest we’ll go today in class is 20 minutes
