Archives

CF : February 20th 2019

Warm Up
Foam roll lower back/quads/hamstings

3 rounds
1 Length bear crawl
10 PVC OH archer squats
10 SOTs press

Skills
DB squat snatch practice
Technique and execution of DB squat snatch
Strength
Deadlift
4×5 @ 75%
2s UP 3s DOWN

90s rest

DEADLIFT
Metcon
CF.19.02.20
12 minute AMRAP
2 – 4 – 6 – 8 – 10 – 12… ETC

SIngle arm DB push press
Single arm OH lunges
Sit ups

(Perform 2L, 2L, 2R, 2R, 4L, 4L, 4R, 4R… ETC)
Focus on DB technique and positioning throughout.

CF : February 19th 2019

Warm Up
Foam roll back, quads, hams, calfs, lats

3 lap run
20 PVC OHS
15 Burpee broad jumps

Technique
Power Snatch cycling
Metcon
CF.19.02.19
EMOM 10:
1. 1 lap run into maximum effort Power snatch 45/30KG
2. Rest
CF.19.02.19 (A)
In partners: I go, you go:
5 rounds, AFAP
25/18 Cal row
12 Burpee over rower

Rest for as long as it takes your partner to finish

SCORE = SLOWEST ROUND

CF : February 18th 2019

Warm Up
Foam roll quads and hammies

3 rounds
100 Single skips
1 length Bear crawl
1 Length Jump squats

Skills
HSPU practice (10 minutes)

If no HSPU practice wall kick ups

If efficient perform 5×5 Strict HSPU

Skill / Strength
Strength
BACK SQUAT
Back Squat

4×5 @ 75%
3s DOWN 2s UP

90s rest

Metcon
CF.19.02.18
3 RFT

18 HSPU
2 Cleans @ M: BW F: 3/4 BW
91 Double unders

CF : February 15th 2019

Warm Up
EMOM 16:

1: Airbike
2: 30 Skips + 10 light KB swings
3: Burpee Box jumps
4: Rest

Skill / Strength
STRICT PRESS
Strict press

4×7@65%
2s UP 3s DOWN

1 minute rest

Metcon
CF.19.02.15
21 – 18 – 15 – 12 – 9 – 6 – 3
DB Thrusters 22.5/15
Burpee over DB

SCALE the weight DOWN if you cant get 21 thrusters UB
on a fresh day.

CF : February 14th 2019

Warm Up
Foam roll lats and back

3 lap run then…

3 rounds
10 archer squats
5 Jefferson curls
30s Dead hang

Strength
RING DIPS
Ring Dips. STRICT
Scale with band or box dips, add weight if need.
PULL UPS
Please input your scale e.g. used green band
Ring Dips/ Banded
4 x Maximum effort. 90s rest

Strict Under hand Pull ups/Low ring pull ups
4 x Maximum effort. 90s rest

Metcon
CF.19.02.14
In partners. Aim to go as fast as possble with solid technique
30 Hang power snatch 45/30
30 Ball over shoulder
30 Box jump to step down
20 Hang power snatch
20 Ball over shoulder
20 Box jump to step down
10 Hang power snatch
10 Ball over shoulder
10 Box jump to step down

CF : February 13th 2019

Warm Up
Foam roll lower back/quads/hamstings

3 rounds
1 lap run
12 Single leg DL (6 each side)
30 seconds hanging L-sit

Strength
DEADLIFT
Deadlift

4×7@65%
2s UP 3s DOWN

1 minute rest

Metcon
CF.19.02.13
EMOM 16 (8 rounds)

1. 6 cal bike/row, 6 DB Snatch, ME Sit ups
2. Rest

(Schwinn 8 cal)
(Ladies 5 calories)

CF : February 12th 2019

Warm Up
Mobilize and stretch shoulders

3 minutes Double + single unders
3 minutes Bike/row

Skills
Metcon
CF.19.02.12
EMOM 10:

1. 1 lap run into maximum effort push jerks 60/40
2. Rest

CF.19.02.12 (A)
4 rounds:
80 Double unders
25 Wallballs
4 RMU/5 CTB/ 7 TTB

2 minutes rest

SCORE = SLOWEST ROUND!

CF : February 11th 2019

Warm Up
Foam roll quads and hammies

3 rounds
3 inchworm to 10 mountain climbers
12 Long walking lunges
5 High squat jumps

Skills
HSPU practice (10 minutes)

If no HSPU practice wall kick ups

Strength
BACK SQUAT
Back squat
4×7@65%

3s DOWN 2s UP. Stay with the tempo and rest period!
1 minute rest

Metcon
CF.19.02.11
For time.
3 – 6 – 9 – 12
Hang Power cleans 70/45
HSPU
Burpee over bar

14 minute CAP

CF : February 9th 2019

Metcon
DEATH BY BURPEES
START AT 6
CF.19.02.09
2 rounds. In partners sharing reps.
2 rounds.
2 minutes Front squats
1 minute rest
2 minutes DB snatch
1 minute rest
2 minutes MB over shoulder 40/20
1 minute rest
2 minutes AB calories
1 minute rest
2 minutes HSPU/Push ups
3 minutes rest

CF : February 8th 2019

Warm Up
Mobilize and stretch

5 rounds: 45s ON 15s OFF all @50/60% effort.
Double unders
Walking lunges
Burpee box step ups

Skills
Technique of push press and split jerk
Strength
CF.19.02.08
OH complex – from the rack
Every 2 minutes x 5 rounds
x2 push press – 1x Split jerk
Increase weight with good technique
Metcon
CF.19.02.08 (A)
5 rounds:
250m Row
12 DB box step overs 20/10
5/3 Ring/Bar Muscle up*
1 minute rest.

Goal is to go hard each round.

SCORE = SLOWEST ROUND

* Scale Muscle up to 7 TTB

Older posts