Tuesday, 052119

#getoutside – stay tuned for a list of dates / events coming to the CFF community.

Announcements:

  • Weightlifting 101 returns this Wed @630p. Join us!
  • We have a few thin zip ups left at the gym. Price is $50, get while can.
  • “Murph” is one week away. Pencil it in and join us at 9a! Team up or attack is as an individual

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All:

A. Following coaches basic prep (prep for mobility / movement)

@60-70% warmup

3 rds

21 / 16 cal bike

21 wall balls (done as 8/7/6)

21 t2b (done as 8/7/6) / or sit-ups

21 kB swings 53/35 (done as 11/10)

200run (light and running technique focused with nasal breathing)

*some will modify to 15’s 10’s etc

B. 4 rds

3 heavy hang power clean

:30 bike sprint

:30 easy bike

2 hang power cleans ^

Rest 3 min between

Post class:

D. Becomplete

1. Med ball wall throw. 5 reps each side x 3-4 sets each side

2. Thoracic mobility : 5-7 min of opening

3. Weighted Sorensen hold x :90. Rest 3 min x two sets

4. Deadbugs x 15 reps x 3 setS

5. Single arm walks (other arm in db front rack position) x 50′ each arm x 4-5 Sets each arm

6. Crossover symmetry

7. Accumulate 3 min in 3 different split positions

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