26.2 CrossFit – CrossFit
**”You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”” – George Lorimer**
Warm-up
Row Warm up (No Measure)
Easy Row
Glute Bridges
Down Dog
Moderate Row
Glute Bridge Walkouts
Shoulder Taps
Faster Row
Single Leg Glute Bridges (15 Seconds Each)
Push-up to Down Dog
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
Whatever’s Left (3 Rounds for reps)
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
12 Thrusters (95/65)
12 Toes to Bar
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
9 Thrusters (115/85)
9 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
6 Thrusters (135/95)
6 Bar Muscle-ups
30 minutes
100M is 1 Rep in the row
* Rowing for meters, the urgency isn’t super high here
* The goal is to row at a pace that allows you to thrive through the barbell and gymnastics movements that follow
* For Example:
* Rowing a 1:45 pace and then taking a 15-20 second transition to the bar is likely a waste of energy
* It is better to row at a 2:00 pace and then get right to the first set of thrusters with more gas in the tank
SKILL
Metcon (No Measure)
10-9-8-7-6-5-4-3-2-1:
Strict Deficit Handstand Push-ups
Strict Chest to Bar Pull-ups
