26.2 CrossFit – Foundations
**“Excitement comes from the achievement. Fulfillment comes from the journey.”**
Warm-up
Warm-up (No Measure)
### 30 Seconds Each
*Performed with a Single Light Kettlebell:*
Farmers Carry (30 Seconds Each Side)
Front Rack Carry (30 Seconds Each Side)
Overhead Carry (30 Seconds Each Side)
Kettlebell Deadlifts
Kettlebell High Pulls
Russian Kettlebell Swings
Goblet Squats
Single Arm Strict Press (30 Seconds Each Side)
Full Kettlebell Swings
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Weightlifting
Shoulder Press (build to a heavy single)
Push Press (build to a heavy single)
Metcon
Lickety_split (Time)
21-18-15-12-9:
Sumo Deadlift High Pulls (75/55)
Push Press (75/55)
* A nice thing about this workout is that we alternate between a total body pull movement and a total body press movement
* This gives one muscle group a break while the other works and allows us to maintain bigger sets and a little more intensity
* Because the barbell comes back to the ground on every rep of the Sumo Deadlift High Pull, let’s try and strategically break more there than on the push press
* If you can break the SDLHP into several sets, it allows you to catch your breath AND go big on the push press
At home work out
Metcon (AMRAP – Reps)
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees
Line hops video https://www.youtube.com/watch?v=4BaMG4OH7_g
