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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, July 25, 2013

The most widely requested photo from the FarmFit 2013

Fitness:
A. 3 sets:
AMRAP Pistol Left
Side plank Left 30 sec
AMRAP Pistol Right
Side plank right 30 sec
B. 5 rounds for time:
7 Front Squats (115,85)
7 Pull-Ups

Health:
A. 3 sets:
3-4 Pistols Left (weighted if easy)
Side plank Left 30 sec
3-4 Pistols Right (weighted if easy)
Side plank right 30 sec
B. 4-5 sets not for time, resting as needed between sets:
5 Front Squats
5 strict Pull-Ups

Performance:
A. 3 sets:
AMRAP Pistol Left
Side plank Left 45 sec
AMRAP Pistol Right
Side plank right 45 sec
B. 5 rounds for time:
7 Front Squats (155,105)
7 CTB Pull-Ups or Strict Pull-Ups

Coach’s Tips

For Part A, the intent is to test how many consecutive pistols, or single leg squats you can do on one leg consecutively.  If you have pistols, go ahead and test this out.  If you do do not have full ROM pistols, do sets of 5 modified reps.  Modifications might include elevating your heel, using a counterweight or going down to a box.  In between sets, work on your side plank.  If 30 to 45 seconds is too easy, elevate the top foot and/or hold up a kettlebell with the top arm.  Part B is a short sprint.  Choose weights that you think you can do unbroken, at least for the first few rounds, no more than 75% of your 1RM front squat. If you are new to CFW, you may pick up the bar from a rack but Performance athletes aim to clean the bar from the ground.

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