Jan 14, 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

  • EMOM…1-3 (3) Clusters & Jumping Pull Ups (4x200 penalty)
    4-6 (4) Clusters & Jumping Pull Ups (3x200 penalty)
    7-9 (5) Clusters & Jumping Pull Ups (2x200 penalty)
    10-12 (6) Clusters & Jumping Pull Ups (1x200 penalty)

  • Recover 3:00-5:00

  • Continuous :40/:20 clock…cycle (A) to (B) to (C) to (D) 4x through
    (A) C2
    (B) Jumping Pull Ups
    (C) HPS
    (D) Burpee

Courtney Maxwell