Air Fryer

26.2 CrossFit – Foundations

**“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle**

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Warm-up (No Measure)

## 1 Minute

Active Samson

Glute Bridges

Plate Hops

## 40 Seconds

Active Samson + Air Squat

Single Leg Glute Bridges (40 Seconds Each Side)

Plate Ground to Overhead

## 30 Seconds

Air Squats

Glute Bridge Walkouts

Plate Counterbalance Squats

*Warmup Peformed with 10# or 15# Plate*

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch


Power clean + jerk (Build to a heavy single)

Power clean + jerk
On the Power Clean and Jerk, we can improve our bar path and efficiency by dialing 3 sections of the lift:

1. **The Beginning:** Push the shins back to ensure a straight initial pull off the floor

2. **The Middle:** Make sure the elbows track high and outside to keep the bar close to the body

3. **The End:** In the dip of the jerk, make sure the forearms are pointed towards the middle of the body so that the bar ends up balanced over the center


Air Fryer (Time)

3 Rounds:

50 Air Squats

10 Power Clean and Jerks (135/95)
* Choose a weight on the barbell that you could cycle for upwards of 15+ reps unbroken when fresh

* Within the workout, this should be a weight that you could complete as ‘touch and go’ sets, but may opt for quick singles

*Expect the 3 rounds to take somewhere in the 5-10 minute range to complete”

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