Middle Management

26.2 CrossFit – CrossFit

**“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus**

Warm-up

Warm-up (No Measure)

1 Minute Row

1 Minute Active Samson + Air Squat

45 Seconds Row

45 Seconds Slow Air Squats (Arms Overhead)

30 Seconds Row

30 Seconds PVC Overhead 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

Snatch (work to a heavy single)

Heavy Complex:

1 Squat Snatch

1 Low Hang Squat Snatch

1 Overhead Squat

Metcon

Middle Management (Time)

For Time:

40/30 Calorie Row

20 Squat Snatches (115/85)

40/30 Calorie Row
* The opening row is the least important part of the workout

* Move at a pace that allows you to thrive through the barbell reps

* On the barbell, there are a few options to consider

* Quick singles throughout

* Steady, smaller sets (3-5’s)

* Big set to start, quick singles in the middle, big set to finish

* Choose the option that maximizes your time spent moving

* Look to sell out of the final row of the day

* Start with a fast pace and hold on knowing there is nothing to follow

Extra Credit

Metcon (No Measure)

Alternating On the Minute x 12 (4 Rounds):

Minute 1: 30 Seconds Bottom of Overhead Squat Hold

Minute 2: 50 Double Unders

Minute 3: 50′ Single Dumbbell Overhead Lunge

Minute 4: Max Strict Handstand Push-ups

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