26.2 CrossFit – Foundations
**“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr**
Warm-up
Warm-up (No Measure)
## 30 Seconds
Easy Row
PVC Pass Throughs
Active Samson
Moderate Row
PVC Lat Stretch
Slow Air Squats
Faster Row
PVC Overhead Squats
Inchworm to Push-up
## 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
Weightlifting
Overhead Squat (1×5)
* Athletes will have 15 minutes to build to a heavy set of 5
* It may be helpful early on to practice push jerking or split jerking the weight from the back rack
* Push pressing the weight can be good at the lighter weights, but may not be possible as we climb heavier
* We also recommend dropping the weight to the ground instead of bringing it down behind the neck
* Using some buddies to get the weight back into the rack is the safer option
Metcon
Jackie Legs (Time)
For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)
approx 22 min
Extra Credit
Metcon (No Measure)
3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry (Right)
:15 Second L-Sit Hold
