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
26.2crossfit in Rockledge 