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
Warm-up (No Measure)
Air Squat to Medicine Ball [Video](https://youtu.be/3eRg0HyxNcI)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
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
Weightlifting
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
Metcon
Bootleg (AMRAP – Rounds and Reps)
AMRAP 15:
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
