Results For Category: "Uncategorized"

STRENGTH

1) Sumo Deadlift: Build to a tough set of 3 in 7 sets. Rest 2-3:00.
– Elevate Plates 2″ off of the floor (roughly 25# plates)
– This will be tested next Monday for a 1RM.
2a) Front Squat: Build to Metcon Weight.
2b) Bar Muscle-ups or Scaling Option: Chest to Bar, Banded Pull Ups, Ring Rows

CONDITIONING

For time:
30 Front Squats (155, 105)
30 Bar Muscle-ups
10:00 Time Cap

EXTRA CREDIT 

DB Single Leg RDL w. support: 3 x 10 ea. Rest 30s.
Then,
2:00 of Parasympathetic Breathing

CONDITIONING

AMRAP 20 w. a partner:
20 Power Cleans (135, 95)
20 Front Squats (135, 95)
100 Meter Farmer Carry

Then:

20:00 – 30:00 “Recovery”
Light jog, row, bike, or Sledpull Powerwalk
*Done individually (not in teams)

STRENGTH

1a) DB Floor Press w. neutral Grip: 4 x 10-15. No rest.

1b) KB Hammer Curls: 4 x 10-15. Rest 60s.

CONDITIONING

Every 5:00 x 4 Sets:
15 Push Press (95,65) 
15/12 Calorie Row
15 Hang Power Cleans (95,65)
15 T2B

ACCESSORY

3:00 of Max Reps Banded Triceps Pushdowns
3:00 of Max Reps Banded Pulldowns

STRENGTH

Power Snatch + Hang Squat Snatch: 5 x 2 + 2, every 90s.
– Work up to a challenging load or work technique

METCON CF Benchmark

“Jackie”

For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
**Last done: 9/30/2018

STRENGTH

1) Front Squat Clusters: Build to a heavy 2.2.2 (15s). Rest 2:00-3:00
2) Power Clean: Build to desired Metcon weight in 3 sets x 2-3 tough n go reps. Rest 60s.

METCON 

AFAP, but not for time:
30-20-10:
Goblet Squats (70, 53)
15-12-9
Power Cleans (185, 125)

EXTRA CREDIT 

Single Leg Glute Bridge – alternating: 4 x 10 ea. Rest 60s.
OR
Reverse Hypers: 3 x 25. Rest 60s.

Strength:Every 1 min for 8 mins: Box Front Squat3 Box Front Squats, At 60-65% of 1RM front squat from 12/17. Parallel box (15-16 inches).3-4 ”ramp-up” sets prior to starting the clock. Take a slightly wider stance than normal. If you don’t have a recent 1RM, go by feel and make sure to be fast off the box.Metcon1 round, 5 mins per station, of: Russian Kettlebell Swing, 70/53 lbs Turkish Get-up, pick load Prowler Push, pick load, 100 ft Single Arm Farmers Carry, 70/53 lbs, 100 ftThen:5:00 of Parasympathetic Breathing

SKILL 
CF Gymnastics Open Skills
EMOM 7:
30s of Skill Practice

METCON 
For time:
50 Calorie Row
50 Medball Cleans (20, 14)
50 Box Jumps w. step down (24, 20)
50 Ground to Overhead with a plate (45, 25)
50 Walking OH Lunges (45, 25)
50 Calorie Row/400 m run

25:00 Cap
*Alternate Options
45/40 Calorie Bike or 400m run

EXTRA CREDIT
Banded Scapular Work OR Crossover Symmetry protocol

Metcon:

For Time:

5K Row or Run
   Or Grab A Partner, Perform 10 K Row, split evenly with rest intervals.