26.2 CrossFit – CrossFit
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.
Warm-up
Warm-up (No Measure)
1 Min each
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)
PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
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
Push Jerk (1X3)
* Athletes will have 15 minutes to build to a heavy triple push jerk from the racks
* The first 5-7 minutes should be spent with lighter technique loads
* Athletes can then increase the weight and the rest between sets for the back half
Metcon
Eighth Wonder (Time)
8 Rounds For Time:
8 Push Jerks (135/95)
8 Lateral Barbell Burpees
* It is better to slow down the burpees a touch in order to finish the push jerks in as few sets as possible
Extra Credit
Option 1 (AT) (Distance)
0-5 min warm up
5-25min Perform 10 Sec sprint EMOM until you have done 20 then cool down run for 5 min
26.2crossfit in Rockledge 