Announcements
- Apparel Pre-Order running through THIS FRIDAY CLICK HERE to order
- Diastasis Workshop @ MG March 16 at 12pm CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today we’ll start a new cycle for the push press. All sets should be fast/aggressive.
– Metcon: Today’s workout is a spin-off of classic CF workout “Angie.” The volume of work is high so pace yourself accordingly so you do not hit failure. Effort should be around 75%.
– Strength: Today we’ll start a new cycle for the push press. All sets should be fast/aggressive.
– Metcon: Today’s workout is a spin-off of classic CF workout “Angie.” The volume of work is high so pace yourself accordingly so you do not hit failure. Effort should be around 75%.
B) Warm Up (3:00 – 15:00)
AMRAP 6 of:
100 Ft. Shuttle Sprint (down 50 back 50)
10 Air Squats
8 Hollow Rocks
6 Yoga Push-ups
4 Scorpions each side
Then,
Grab Barbells and complete on the coaches call.
– Strict Press x 3 (ribs down/abs tight)
– Push Press x 3 (vertical dip + drive + strong finish)
Rest + Repeat Push Presses x 3 Reps
Then,
Set up in racks in groups 2-3 people.
AMRAP 6 of:
100 Ft. Shuttle Sprint (down 50 back 50)
10 Air Squats
8 Hollow Rocks
6 Yoga Push-ups
4 Scorpions each side
Then,
Grab Barbells and complete on the coaches call.
– Strict Press x 3 (ribs down/abs tight)
– Push Press x 3 (vertical dip + drive + strong finish)
Rest + Repeat Push Presses x 3 Reps
Then,
Set up in racks in groups 2-3 people.
C) Strength (15:00 – 35:00)
1) Push Press: 6 x 3 @75% of last Friday, every 60s.
– Beginner: 5 x 5, moderate. Rest 90s.
– Aim for SPEED
2) Set-up Pull-up Scaling + Warm-up all Metcon movements.
D) Metcon (35:00 – 55:00)
8 RFT:
10 Pull-ups
10 Push-ups
10 Abmat Sit-ups
10 Air Squats
20:00 Cap
Rx+: (C2B Pull-ups)
L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups)
L1: (4-5 Rounds) (Ring Rows) (Box Push-ups)