Jan 12, 2022 (CF Inspired)

  • “General W/U”
    200m Run (or) 250m Row
    10 ea = Abs of choice, B&R of choice, Push of choice, Pull of choice, Squat, C/P
    Abs? crunch, sit up, leg lift, V Up, etc…
    B&R? Superman, opposite arm/leg Superman, Cat/Cow, Cobra/Downward Dog, etc…
    Push? Push Up (various), Floor Press, Band Press (Seated? Standing?) etc…
    Pull? Pull Up (various), BOR (BB, DB, KB), Band Pull (Seated? Standing) etc…
    Squat & Cherry Picker - just grease the wheels so to speak, controlled & performed full ROM
    200m Run (or) 250m Row

  • “Specific W/U” perform 3-5 reps each move from w/o 1 & w/o 2 controlled & performed well

  • w/ a continuous running clock:
    on the 0:00…3 RFT - 6 P/S + 12 Pull Ups (lightest of the BB loads)
    on the 8:00…3 RFT - 6 Cleans + 12 Push Ups (weight should be bumped significantly)
    on the 16:00…3 RFT - 6 D/L + 12 TTB (go HAMF)

Courtney Maxwell