Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)
Strength
Back Squat 3x10 @70%
MetCon
RX
5 Rounds For Time:
8 Handstand Push-ups
12 Alternating Pistols
16 Pull-ups
(RX+ strict HSPU's)
SCALED
5 Rounds For Time:
8 HR Push-ups
16 Ring Rows
24 Air Squats
Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.
A.
Push Jerk 3x10 @60%
B.
5 Rounds For Time:
12 Deadlifts, 135/95lbs
4 Squat Snatch, 135/95lbs
12 Bar Facing Burpees
Rest 60sec.
(RX+ 155/105lb barbell)
C.
4 Rounds For Time:
50 Calorie Bike
Rest 3min.
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
8 DB Strict Press
8 Strict Pull-ups
MetCon 1
AMRAP 4 Minutes:
10 DB Push Press
20 Mountain Climbers
(each switch of feet is one rep)
MetCon 2
AMRAP 4 Minutes:
10 Stationary Dips
10 Burpees
Rest Exactly 4 Minutes Between MetCon 1&2
Accessory
6 Rounds:
30sec. Plank Hold
30sec. Rest
