Lickety-Split

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