26.2 CrossFit – Foundations
**“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault**
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
26.2crossfit in Rockledge 