26.2 CrossFit – CrossFit
**“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt**
Warm-up
Warm-up (No Measure)
## 8 Rounds
20 Seconds Spiderman + Reach [Video](https://youtu.be/tGxCop_0yRQ)
10 Seconds Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
## 8 Rounds
20 Seconds Single Unders
10 Seconds Air 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
Weightlifting
Back Squat (1 Tempo 1 regular)
# Tempo Back Squat
On the 1:30 x 5 Sets:
1 Tempo Back Squat
1 Back Squat
Set 1: 55% 1RM Back Squat
Set 2: 60% 1RM Back Squat
Sets 3-5: 65% 1RM Back Squat
* A lot of time under tension in today’s strength piece
* This complex will help you develop good technique, control, and strength through the full range of motion
* The first rep has a tempo – the second does not
* **The Tempo:** 5 Seconds Down + 5 Seconds Up
* These sets are based off percentages of your 1RM Back Squat
* Rounds begin on the 0:00-1:30-3:00-4:30-6:00
Metcon
Bubbles (AMRAP – Rounds and Reps)
AMRAP 12:
10 Burpees
25 Double Unders
