Farmers Cardio | CrossFit Resurgence

Farmers Cardio


CrossFit Resurgence – CrossFit – Level One

Weightlifting

Power Clean (7X1)

7×1 power clean or pause power clean 3 of 12 (7 sets of 1 rep at 75-85%, same weight with each set)

half kneeling single arm DB press (7X3)

can switch knees or keep same knee down. keep it in the scapular plane, dont let elbow flair out. if you have to bend or lean, to get momentum then weights too heavy.
Super Set: 7×3 half kneeing single arm dumbbell press (7 sets of 3 reps)

Farmers Cardio 2.0 (Distance)

7 MINUTES for distance. With a partner.

As many METERS as possible

Dumbbells – Health: 15lbs Dumbbells, Athletic*: 25lbs, Performance: 45lbs

OR Sandbag – Health: 45lbs, Athletic*: 60lbs, Performance: 80bs

Choose one or the other, NOT both at the same time (but you can switch between the two whenever you want). You should be moving fast the whole 7 minutes. With a partner, “farmer carry” (hands at your sides) 1 pair of dumbbells or carry 1 sandbag as far as possible in 7 minutes. Partners take turns but one partner must carry the entire load – both DB’s or the entire sandbag at the same time (no splitting DB up or partner carrying the sandbag); the partners must stick together as they move. Record total meters covered for your team (so go outside, but don’t go too far from where you can hear the final time call).

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