Farmers Only

26.2 CrossFit – Foundations

**“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault**

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Warm-up

Warm-up (No Measure)

## 1 Minute

Easy Bike

Active Samson

Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)

## 40 Seconds

Moderate Bike

Active Spidermans

Single Kettlebell Farmers Carry (20 Seconds Each Side)

## 30 Seconds

Faster Bike

Inchworm to Push-up

Single Kettlebell Deadlift (Between Legs)

SKILL

## KETTLEBELL SWINGS

* These kettlebell swings are full swings, finishing with the bell all the way overhead

* Let’s go with a weight that is one jump above what athletes typically use in workouts

* This should be a heavier weight, but one that can be completed in 1-2 sets

## SINGLE ARM FARMERS CARRY

* Athletes will carry the kettlebell in one hand for 200 feet total

* Switch hands at the 100′ mark

* This is ideally the same weight being used for the swings, but if athletes are going lighter on the swings, try to load up the carry

* This should be a weight that can be completed with 1 break at the 100′ mark

Metcon

Farmers Only (Time)

5 Rounds:

10 Kettlebell Swings (70/50)

200′ Single Arm Farmers Carry (70/50)

20/15 Calorie Assault Bike
* In this Grunt Work style Thursday workout, athletes will use one heavier kettlebell

* We expect the 5 rounds to take around 15-20 minutes to complete

## ASSAULT BIKE

* If short on Assault Bikes, stagger heats by 2 minutes

* If unable to Assault Bike, complete one of the following:

* Equal Calorie Row

* 400 Meter Run

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