Wise Men

26.2 CrossFit – CrossFit

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Barbell Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Rest 3 Minutes

AMRAP 3:

3 Power Cleans (155/105)

3 Front Squats (155/105)

3 Push Jerks (155/105)

Rest 3 Minutes

AMRAP 3:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)
* Since the bar comes back to the floor for each rep, the pacer movement of each round is the power cleans

* It is likely best to complete these as single repetitions

* This allows you to go for ideally unbroken sets of front squats and push jerks

* Breaking the squats or jerks means you have to do more cleans that don’t count towards your score

* It is better to rest a little longer between reps on the cleans to go unbroken than it is to break the last two movements

* As the weight climbs, we’re likely increasing our rest time between singles a touch

Metcon (Weight)

On the 20 minute mark

7 Minutes to Build to a Heavy Complex:

1 Power Clean

3 Front Squats

1 Shoulder to Overhead
* We have 7 minutes to build to a heavy complex in this section

* You can aim to complete about 3-5 attempts within this window

* It can be helpful to figure out where you want to end

* This allows you to better figure out the weight jumps between your first and last attempts

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