26.2 CrossFit – CrossFit
**“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich**
Warm-up
Warm-up (No Measure)
1 Minute Easy Bike
30 Seconds Glute Bridges
30 Seconds Hollow Hold
45 Seconds Moderate Bike
30 Seconds Single Leg Glute Bridge (Right)
30 Seconds Single Leg Glute Bridge (Left)
30 Seconds Faster Bike
30 Seconds Arch Hold
30 Seconds Push-up to Down Dog
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
Layover (Time)
5 Rounds For Time:
15/10 Calorie Assault Bike
10 Chest to Bar Pull-ups
Directly Into…
5 Rounds:
10 Power Cleans (95/65)
10 Push Jerks (95/65)
30 min
## PART 1
* The first part comes down to big sets of chest to bar pull-ups
* Bike at a pace that allows you to minimize your sets on the bar
* It is better to go a touch slower on the bike to go a little bigger on the bar
## PART 2
* The second part comes down to the push jerks
* Since the power clean comes back down to the ground anyways, this is the easier station to break
* Take some calculated breaks there and look to go ideally unbroken through the jerks
* Consider going with sets of 9-1 or 5-4-1
* Leaving 1 rep in the tank at the end allows you a little break before completing the last rep and then transitioning into the push jerks
