26.2 CrossFit – CrossFit
“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.
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
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Weightlifting
Clean & Jerk Complex (3 sets)
(1 clean 2 jerks) then (2 cleans 1 jerk) equals 1 set
1c2j, 2c1j then repeat 3 times
Metcon
Sickers (Time)
30-20-10:
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](https://youtu.be/rUp_LwREipA)
24/18 Calorie Row
