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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday June 22 2013

Fitness:
A. Front Squat Test 1RM
B. AMRAP in 10 min:
5 wall ball shots (20/12)
5 ring rows
5 box jumps (24/20)
10 wall ball shots
10 ring rows
10 box jumps
etc…

Health:
A. Front Squat Test 1RM
B. 5 to 6 sets, not for time:
4-5 dumbbell thrusters, rest 10 breaths
4-5 true ring rows, rest 10 breaths
4-5 heavy russian KB swings, rest as needed before starting next set

Performance:
A. Front Squat Test 1RM
B. AMRAP in 10 min:
5 wall ball shots (20/14)
5 ring rows
5 box jumps (30/24)
10 wall ball shots
10 ring rows
10 box jumps
etc…

Coach’s Tips

We finally get to test our 1 rep max on the front squat today!  So make sure ankles, hips, legs and thoracic spine are nice and mobile then start building to your max.  Warm-up sets can be as many reps as you need, but as you  build up the weight be mindful about finding the right balance between being warm enough and being overtired by the time you get to your max. If you are new to CFW, you might test your 3RM or 5RM instead of a 1RM, just ask the coach for recommendations. Part B is our met con for the day, in keeping with this week’s ladder theme.  Performance athletes should aim for true horizontal ring rows and can play around with heavier medicine balls or higher targets.  If you tend to have any problems at all with your knees or hips or back, or if you are not yet squatting your bodyweight, consider substituting kettlebell swings, step-ups, or a lower box, from which you can step down instead of jumping down.

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