26.2 CrossFit – CrossFit
**“Never confuse movement, with action” – Ernest Hemingway**
Warm-up
Warm-up (No Measure)
## 2 Rounds
30 Seconds PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
30 Seconds PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
30 Seconds PVC Hollow Hold [Video](https://youtu.be/ZWSDpsgZH4w)
30 Seconds PVC Arch Hold [Video](https://youtu.be/NsElA8x9pvo)
30 Seconds PVC V-Ups [Video](https://youtu.be/-lvdWJC5b8M)
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
Pause Overhead squat (Every 2 min for 5 rounds)
Pause 10 seconds in the hole of an Overhead squat each rep
Metcon
Grimace (Time)
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Directly Into…
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
20 Min
* The movement combinations in today’s workout make this piece a higher interference grind
* With a lot of squatting and gymnastics, it will likely be best to break these sets into manageable chunks
* You can use your breath to monitor and control your rest between sets
* **For Example:** Take 3-5 big breaths before getting back on the bar
* This keeps you under control and keeps you moving forward
