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