26.2 CrossFit – CrossFit
**“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” -Simon Sinek**
Warm-up
Bike, Plate, Bar warm up (No Measure)
## Bike & Plate Warmup
1 Minute Easy Bike
30 Seconds Plate Hops
45 Second Easy-Moderate Bike
30 Seconds Plate Ground to Overhead
30 Seconds Moderate Bike
30 Seconds Plate Lateral Squats (Holding Plate Out Front)
15 Seconds Moderate-Fast Bike
30 Seconds Plate Counterbalance Squats
*Use Single 10# or 15# Plate For Warmup*
Rojas Warm up
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Metcon
Wiped Clean (5 Rounds for time)
Every 4 Minutes x 5 Rounds:
30 Air Squats
15/12 Calorie Assault Bike
7 Clean and Jerks (115/85)
* In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window
* New rounds begin every 4 minutes [0-4-8-12-16]
* Record your times for each round
* These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between
Extra Credit
Metcon (6 Rounds for reps)
For Quality:
100% of Max Effort Strict Handstand Push-ups
100% of Max Effort Strict Pull-ups
Rest 1 Minute
80% of Max Effort Strict Handstand Push-ups
80% of Max Effort Strict Pull-ups
Rest 1 Minute
60% of Max Effort Strict Handstand Push-ups
60% of Max Effort Strict Pull-ups
*Sets Do Not Have to Be Unbroken*
