26.2 CrossFit – CrossFit
**“If we did all the things we are capable of, we would literally, astound ourselves.” – Thomas Edison**
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
A Thing or Two (6 Rounds for reps)
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches (135/95)
*Rest 2 Minutes Between Rounds
* Score = number of Squat Snatches
*From 22:00-25:00 Recover
* 30:00 workout with two parts
* Part 1 – “A Thing Or Two” – the goal is to accumulate as many Squat Snatches as possible across all 6 rounds.
* Aim to leave ~:30 for Squat Snatches. Scaling reps will be required to ensure we make it to the Squat Snatches.
* Athletes will likely get between 1-5 reps of the Squat Snatch. It will be a fight to make it to the barbell.
* At 22:00, we will start Part 2 – Build to a Heavy Squat Snatch.
* After recovering for ~2:00, athletes can aim to make 3-4 attempts. Log heaviest lift.
