26.2 CrossFit – Foundations
**“Pressure can bust pipes, but it can also make diamonds.” – Robert Horey**
Warm-up
Warm-up (No Measure)
## 3 Rounds
30 Seconds Active Samson [Video](https://youtu.be/jGVMgxjPORo)
30 Seconds Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
30 Seconds Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)
30 Seconds Air Squats
Metcon
Base Camp (AMRAP – Reps)
AMRAP 15:
1 Round of “Strict Cindy”
1 Double Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
2 Double Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
3 Double Dumbbell Power Clean and Jerk (50’s/35’s)
…
Add (1) Dumbbell Power Clean and Jerk Per Round
Extra Credit
Metcon (Weight)
5 Giant Sets:
8 Tempo Dumbbell Floor Press (5 Seconds Down) [Video](https://youtu.be/WdU3tmUHWmQ)
8 Tempo Double Dumbbell Bent Over Row (5 Seconds Down) [Video](https://youtu.be/SdKsMzdkYZw)
Performing a giant set consists of performing each exercise in succession with only 5 to 15 seconds of rest in between each set. Typical rest time in between giant sets should be 2 to 3 minutes.
26.2crossfit in Rockledge 