Results For Category: "CFR Benchmarks"

Strength:

When executing the Landmine Press, think about drawing the letter “J” with the barbell. This gives us a better rhythm for the shoulder joint. On the Archer Ring Row, find a foot position that challenges you for the set amount of reps. Keep your abs turned on and don’t allow the hips to drop at any point during the set.

SPLIT STANCE LANDMINE PRESS

4 x 8-10 each. Rest 90s.
– 1-2 Warm-up sets, improve from last week

ARCHER RING ROW

4 x 6-8 each. Rest 90s.

– Metcon:

BP Benchmark “Jones Bones”, last tested 7/12, Make sure to scale appropriately, T2B and S2OH should be able to be done in a maximum of two sets each round. Don’t spend the whole workout looking at the bar/barbell. Go hard but be able to increase your pace in the last two minutes.

“JONES BONES”

AMRAP 12:
10 Toes to Bar
10 Push Jerks (135/95)
200 Meter Run
– Goal: Challenging effort, find a pace that is sustainable for 12:00 and ramp up the intensity during the last two minutes

Accessory:

BANDED PULL-APARTS 

Max reps in 2:00

Strength

This is our final week of speed work in the Box Squat. Your hips should push back a little further, you should actually sit on the box in order to break up the lift (while maintaining core tension), and your shins should be close to vertical when you’re on the box. Remember, the priority is speed with these sets, so focus on a controlled descent to the box with a tight core, pause, and then an extremely explosive drive off the box. The shin should be very close to vertical when you pause on the box.

Box Squats

EMOM 6: 3 Reps.
– take 3-4 sets to get warm
– 5% heavier than last week
– these are speed sets to a parallel box with a wide stance

Metcon: “sorry in advance”

New benchmark, “Sorry in Advance” This is going to suck any way you slice it, but do your best to keep your chest up both during the lunges and the bike sprint, as this will enable you to breathe easier. Also, make sure to take a big enough step on the Lunges so you have a 90 degree angle in the front knee, as this will make it easier to stand up. Drive through the heel to engage the glutes as much as possible.

2 Rounds:
30 total Front Rack Reverse Lunges (135/95)
15/10 Calorie Bike or 20/15 Calorie Row
Rest 3:00

– Goal: Very hard effort. We apologize in advance to your legs “¯\_(ツ)_/¯“

Accessory

Double Leg Banded Hamstring Curl

Accumulate 100+ reps (max reps in 2:00)

30 Min. AMRAP:

5 burpees

10 Kettlebell swings (24/16)

15 Air Squats

“Billy Bogan”

Strength 

FRONT SQUATS 

3 x 3 @3-5% heavier than last week, every 90s.
– Goal: Max speed on each rep
– Take 3 sets to build to work weight

RDL

3 x 8-10. Rest 90s.
– perfect slow & controlled reps with a moderate load.
– 5-10# heavier than last week
– Take 2 sets to build to work weight

Metcon

2 Rounds for time:
25 Power Cleans (115/75)
25 Bar Facing Burpees
– Goal: Hard effort, sub 10:00. Power cleans should be LIGHT.
*Last tested 4/29

Accessory Work

BANDED FACEPULL-APART

100 quality reps.
– sets of 15-20

STRENGTH

1) Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00
– Roughly 90% of 1RM.

2) Deadlift: Build to a Metcon Weight over the course of 3 sets.

CONDITIONING

For time:
21-15-9
Deadlift (225, 155)
Bar Facing Burpees
8:00 Time Cap

EXTRA CREDIT 

AFAP – 100 Banded Pull-throughs
Then,
3:00 of Parasympathetic Breathing

Metcon:8 rounds for time:4 muscle ups8 handstand push ups13 barbell lunges (135,95)

STRENGTHPush Jerk: 1RM. Rest 2:00METCON:”Billy”For Time:100 meter Run100 Ground to Overhead (95,65)any method can be used/alternatedevery 4:00, you will be running in increment of +100 metersie, 4:00 200 meters, 8:00 300 meters, 12:00 400 meters, etc etcEXTRA CREDITBarbell Curl 21s: 3 x 7 each. Rest 60s.– 1/4 ROM + 1/2 ROM + Full ROM

Metcon:
Brutal Partner WOD:

10 rounds for Time:

20 Deadlifts (135,95)
20 Push Press (135,95)
20 Back Squats (135,95)
10 Pull Ups

Metcon:
“Raymond”

5 rounds for time of:
11 clapping push ups
2 double bodyweight deadlifts
10 bodyweight cleans
Happy Birthday Raymond!  IN honor of his birthday, 11/2/10, we will be doing “Raymond”.