26.2 CrossFit – Foundations

“Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it. We just need to get after it.


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

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch


Clean & Jerk Complex (3 sets)

(1 clean 2 jerks) then (2 cleans 1 jerk) equals 1 set
1c2j, 2c1j then repeat 3 times


Sickers (Time)


Power Cleans

Front Squats

Push Jerks

Barbell: 95/65
About 20 min

Extra Credit

Metcon (4 Rounds for time)

## Capacity Builder

On the 4:00 x 4 Rounds:

9 Devil’s Press (50’s/35’s) [Video](

24/18 Calorie Row

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