Stub Hub

26.2 CrossFit – Foundations

**“Even if the world was going to fall to pieces tomorrow… I’m still going to plant my apple tree.” – Martin Luther King Jr**

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Warm-up

Warm-up (No Measure)

30 Seconds

Easy Bike

PVC Pass Throughs

Active Samson

Moderate Bike

PVC Overhead Squats

Push-up to Down Dog

Faster Bike

PVC Overhead Squats (More Narrow)

Straight Leg Sit-ups

## Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

,30 Seconds

Easy Bike

PVC Pass Throughs

Active Samson

Moderate Bike

PVC Overhead Squats

Push-up to Down Dog

Faster Bike

PVC Overhead Squats (More Narrow)

Straight Leg Sit-ups

## Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats
,

Metcon

Stub Hub (Time)

21-15-9:

Toes to Bar

Power Snatches (95/65)

Directly Into…

9-15-21:

Calorie Assault Bike

Overhead Squats (95/65)
* This balanced two-part workout features gymnastics, weightlifting, and cardio components

* You’ll complete all the reps of the 21-15-9 couplet before advancing to the 9-15-21 couplet

* There is no rest between couplets – you’ll move right into the bike following your last power snatch

* Your score is the total time it takes to complete the 180 reps

* The intended time range for this workout is between 10-20 minutes

Extra Credit

Metcon (No Measure)

Front Squat [10-8-6-4-2]

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 66% 1RM

Set 2: 8 Reps @ 71% 1RM

Set 3: 6 Reps @ 76% 1RM

Set 4: 4 Reps @ 83% 1RM

Set 5: 2 Reps @ 91% 1RM

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