26.2 CrossFit – Foundations
**“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown**
Warm-up
General Warm up (No Measure)
## 1 Minute
Easy Bike or run
Active Samson
Air Squats
## 45 Seconds
Moderate Bike or run
Active Spidermans
Dumbbell Goblet Squats
## 30 Seconds
Faster Bike or run
Push-up to Down Dog
Medicine Ball Squats
Metcon
2k Row (Time)
Max Effort 2k Row
Rather than approaching this like 2,000 meters, we can think of it as 4 x 500 meters
* The goal here is to maintain even splits across all 500 meter splits
* Using the 8:00 goal time example, this would mean holding a 2:00 average pace per 500 across the board
* After starting the workout with 10-20 hard pulls, the goal would be to settle in at 2:00
* While we used 8:00 as an example, find a speed for you that is uncomfortable, yet sustainable
Extra Credit
Metcon (Weight)
On the 1:30 x 5 Sets:
Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch
Set 1: 50% of 1RM Snatch
Set 2: 55% of 1RM Snatch
Set 3: 60% of 1RM Snatch
Sets 4-5: 65-70% of 1RM Snatch