26.2 CrossFit – Foundations
**“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci**
Warm-up
Warm-up (No Measure)
20 Seconds Active Spidermans
10 Seconds Air Squats
20 Seconds Push-up to Down Dog
10 Seconds Air Squats
20 Seconds Active Samson
10 Seconds Air Squats
20 Seconds Shoulder Taps
10 Seconds Air Squats
## Couch Stretch: 1 Minute Each Side
## Pec Stretch on Wall: 30 Seconds Each Side
Metcon
7-on-7 (AMRAP – Rounds and Reps)
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike
16 Toes to Bar
Rest 3 Minutes
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike
16 Toes to Bar
Strict Pull ups ghd or ab matt situps are a subs
* The most sustainable plan over the 14 total minutes of work likely involves breaking up the strict movements while pushing for unbroken sets of lunges and sit-ups
* Some quick breaks on the push-ups and pull-ups from the beginning can help you hold the same break-up sets across the whole workout
* If we had to choose, it is better to be conservative on these upper body movements and aggressive on the lower
* Overall, the goal is to stay fairly consistent across these two 7-minute efforts
* With a drop in weight for the front squat in the second AMRAP, we’re ideally matching our first round score or building upon it
* That being said, move at a pace over the first 7 minutes that you see yourself being able to hold or improve during the last 7 minutes
Extra Credit
Metcon (5 Rounds for weight)
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 60% of 1RM Front Squat
Set 2: 8 Reps @ 65% of 1RM Front Squat
Set 3: 6 Reps @ 70% of 1RM Front Squat
Set 4: 4 Reps @ 77% of 1RM Front Squat
Set 5: 2 Reps @ 85% of 1RM Front Squat
