**Athletes check out all of the Demo Videos. They are all uploaded onto our website. Click the Media tab at top of site!
Join us for CFKids this evening~
5:30 Lions
6:00 Cubs
Parents get your WOD in while your kids stay fit.
OnRamp:
3 Rounds for time:
15 sumo deadlift high pull
15 box jumps
15 kettlebell swings
400m run
A GENERAL WARM-UP AND SKILL
GENERAL WARM-UP
1) 2 rounds
1 Minute row, bike, jog or jump rope
10 Ring Rows
10 Push-ups
10 second Hollow Hold
10 Good Mornings
10 Air Squats
30 second Sprinter Hamstring Stretch/side
BUILD UP
Work up to first work set. First work set should be above 65% of a 1 RM
B WOD
Deadlift
3-3-3-3-3-3-3
INTENDED STIMULUS
We are less concerned today with getting exactly 7 work sets done and more concerned with finding some max loading. No one should be done in under 25 minutes and no one should exceed 25 minutes here. If you find a max of 3 before 25 minutes is up, then back the weight down to 85-90% of that number and do a few more sets. For more experienced athletes, they may get less heavy volume but should complete 2-3 very challenging sets in the 25 minute timeframe. Early sets should have about 2 minutes of rest between sets and later sets should be between 3-5 minutes rest between sets.
C GYMNASTICS SKILL
See Shay at the 8:15AM class or ask Jill, Shay, or Brittany to show you these skill works between 4:00-8:00pm. We can cover them with you in person. Thank you!
Handstand Skill Work
1) Active handstand floor drill (See pic below)
2 sets of 10 seconds
And if you are able, then work on free handstand or against the wall.
2)3 sets
2 Wall Walks + 15 second Handstand Hold facing wall.
*scale to a wall walk with feet on box or wall walk with knees on box.
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