26.2 CrossFit – CrossFit

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.


Warm-up (No Measure)

Air Squat to Medicine Ball [Video](

Push-up to Down Dog [Video](

Arch Hold [Video](

Hollow Hold [Video](

Medicine Ball Cleans

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch


Back Squat (For 1 rep reference)

Metcon (5 Rounds for weight)

On the 2:30 x 5 Sets:

Set 1: 10 Back Squats

Set 2: 8 Back Squats

Set 3: 6 Back Squats

Set 4: 4 Back Squats

Set 5: 2 Back Squats
* A new set of back squats begins every 2:30 minutes [0:00-2:30-5:00-7:30-10:00]

* As the sets drop, athletes should build in weight

* These sets should be completed unbroken

* It may be helpful to start around 55-60% of your 1RM and build from there


Bootleg (AMRAP – Rounds and Reps)


21 Wallballs (20″/14″)

18 Single Dumbbell Alternating Power Snatches (50/35)

15 Toes to Bar

12 Box Jump Overs (24″/20″)
* The first three movements of each round are all about finding a sustainable break-up plan

* Imagine how you would approach each station if you were to complete 4 rounds for time

* Hold numbers for each movement that allow you to get started after a 2-3 breath break between sets

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