26.2 CrossFit – CrossFit
*“All progress depends on the irrational person.”**
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
Barbell Squats
## 30 Seconds
Faster Bike or run
Push-up to Down Dog
Barbell 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
Metcon
Hard Top (5 Rounds for reps)
On the 4:00 x 5 Rounds:
400 Meter Run
1 Round of “DT” (155/105)
* 1 Round of “DT” is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* Weight selection is important in finishing within these 4-minute windows
* Choose weights that allow you to clear each round in no more than 1:30
* Choose a run distances and weights that allow for these rounds to take no more than 3:30
* This leaves you at least 30 seconds of rest before beginning the next round
