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CFW Weekly Update for August 25, 2019

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CFW Weekly Update for August 25, 2019

PROGRAMMING

CF60

This week we have Snatches on Monday, Pullups on Tuesday, Db Press on Thursday, and Deadlifts on Saturday. Opportunities to Level Up this week include Pullups on Tuesday, Deadlift on Saturday, and Make-Up Day on Sunday. 

Monday is Snatches and a Full Body Burn Workout.  Warmup is a Weightlifting Warmup.   Snatch is Building to a Heavy Single.  Prep is Reviewing Pacing.   Workout is Isabel — 30 Snatches For Time.  Finisher is Bodyweight Core work.  Extra Credit is Upper & Lower Body Mobility. Goal is <5:00.

Tuesday is Pullups and a Deep Muscle Burn Workout.  Warmup is Partners Core & Mobility work.  Pullups are building to a Heavy  Weighted 2. Prep is Rope Climb review.   Workout is a 7 minute AMRAP: Rope Climbs & Pistols, then 3 Rounds of Pullups & Air Squats.  Extra Credit is Grip and Core accessory. Goal is 5+ Rounds, <3:00.

Wednesday is a Long Breathe & Burn Workout.  Warmup is a long Aerobic Prep.  Prep is Doubleunder Review & Practice.   Workout is 5 Rounds of Airbike/Row, Doubleunders, Situps &Wallballs.  Extra Credit is Arm accessory.  Goal is <24:00.

 Thursday is Db Press and a Breathe & Burn WorkoutWarmup is a Db Complex.  Db Press is Building sets of 8.  Prep is Kb Snatch Review.   Workout is 18 minutes of Kb Snatches, OH Walking Lunges, Burpees over Kb, and a Shuttle Run.  Extra Credit is Flushing & Mobility.  Goal is 5+ Rounds.

Friday is a Gymnastics EMOM and a Breathe & Burn Workout.  Warmup starts with a run and backpedal, then goes to Gymnastics Prep.  Gymnastics EMOM is Handstand Practice & Candlestick to Pistols.  Prep is Ring Muscleup Review & Practice.   Workout is 4 Rounds of Strict Muscleups, TTB, Handstand Walk, and a Run.  Extra Credit is Quad accessory. Goal is <20:00.

Saturday is Deadlift and a Breathe & Burn Workout.  Warmup is Dowel Duel & Run.  Deadlift is Building to a Heavy Cluster set of 1.1.1.  Prep is Box Jump Review.   Workout is a Deadlift and Box Jump workout with a “pyramid” style rep scheme.  Extra Credit is Back Mobility.  Goal is <15:00.

CF45 

Monday –  Running / Cardio; burpees, jump rope


Tuesday – DB Clean ladder  / Upper-body; single arm DB cleans, weighted push ups, running/rowing


Wednesday – Full body / Cardio; running, thrusters, jumping pull ups, KB swings


Thursday – Leg / Abs; DB squats, lunge, T2B, v-ups, knee to elbow, weighted side bends


Friday –  10 Stations; D-ball over shoulder, yoke carry, KB deadlift, H2H KB swings, KB squat, med ball juggling, jump rope, sledge hammers, GHD sit up, box jump, pull up, push up, squat, row/bike/run

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