26.2 CrossFit – CrossFit
**“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan**
Warm-up
Warm-up (No Measure)
## 30 Seconds Each
Single Unders
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
Single Unders
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)
Single Unders
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Slow Burpees
## Single Dumbbell Warmup
### 20 Seconds [Each Side]
*Performed With Light Weight:*
Deadlift (Between Legs)
Bent Over Row
Russian Swing
Strict Press
Hellhole (Time)
For Time:
50 Devil’s Press (50’s/35’s)
“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining
* This workout consists of 4 short and fast intervals
* The first three intervals last for 2 minutes, with the final lasting 3 minutes
* There is 2 minutes of rest between intervals
* After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time
* Your workout will continue until you have finished 50 total Devil’s Press
* As a recap, the workout flows as follows:
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
* Record the total time (including rest) it takes to complete the 50 reps
* If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed
* Stagger athletes on opposite intervals if you are short on equipment
## DEVIL’S PRESS
* This movement is a combination of a dumbbell burpee and a double dumbbell snatch
* The chest should make contact with the floor on each rep
* Swing the bells overhead without pausing at the shoulders
* Choose a moderate weight that allows you to complete 10+ reps within each interval
* [Click Here](https://youtu.be/rUp_LwREipA) for a demo video
Extra Credit
Metcon (AMRAP – Reps)
## OPTION 2: BODY ARMOR [B]
Ascending Ladder For 6 Minutes:
2 Strict Ring Dips
:10 Second L-Sit Hold [Video](https://youtu.be/kDOjjpwar-s)
4 Strict Ring Dips
:10 Second L-Sit Hold
6 Strict Ring Dips
:10 Second L-Sit Hold
…
Add (2) Strict Ring Dips Per Round
26.2crossfit in Rockledge 