26.2 CrossFit – CrossFit

**“Never confuse movement, with action” – Ernest Hemingway**


Warm-up (No Measure)

## 2 Rounds

30 Seconds PVC Pass Throughs [Video](

30 Seconds PVC Overhead Squats [Video](

30 Seconds PVC Hollow Hold [Video](

30 Seconds PVC Arch Hold [Video](

30 Seconds PVC V-Ups [Video](

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch


Pause Overhead squat (Every 2 min for 5 rounds)

Pause 10 seconds in the hole of an Overhead squat each rep


Grimace (Time)


Overhead Squats (95/65)

Toes to Bar

Directly Into…


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

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