Today is Bring A Friend Friday at CF906!
All athletes please note the box will be used for BAF class at the following times. We hope you can join us. Classes run for an hour.
8:30am & 5:30pm
FTW Affiliate Program:
What’s not to love today: heavy lifting, skilled gymnastics, and explosive jumps all in one spicy workout! Have some fun!
Tip~ Wear tall socks today for the rope climbs and high box jumps. And no worries, there are scales for beginners for the climbs (example: lying pull to stands -OR- band assisted pull-ups).
GENERAL WARM-UP (0:00-13:00)
2 rounds
1:00 Single unders or double under practice
15 Band pull-aparts
10 Goblet squats with 0:02 pause in the bottom
0:45/0:45 Band front rack stretch
ROPE CLIMB WARM-UP (13:00-21:00)
FRONT SQUAT AND BOX JUMP WARM-UP (21:00-33:00)
TRANSITION (33:00-38:00)
WOD (33:00-38:00)
For time:
5-4-3-2-1
Front squat (225/155)
Rope climb
Box jump for 2x the reps (36/30″)
Flow is: 5 Front Squats, 5 Rope Climbs, 10 Box Jumps, 4 Front Squats, 4 Rope Climbs, 8 Box Jumps, etc.
15 minute time cap
INTENDED STIMULUS
This is intended to be a very heavy conditioning workout where the front squat load can be done unbroken but may be near a 5 rep max. A rack MAY be used for the FS today.
The box jump height is very high, athletes should find a height the can be done with no more than 0:05-0:10 rest between reps. The rope climbs may be the most time demanding element of the workout, athletes should scale the volume of reps if rest periods get excessive. This workout is not intended to exceed 15:00.
SCALING OPTIONS
1) Intermediate
5-4-3-2-1
Front Squat (165lbs-185lbs/115lbs-135lbs)
3-3-2-2-1
Rope Climbs or rope climb attempts
10-8-6-4-2
Box jumps (30″/24″)
*The flow is 5 front squats, 3 rope climbs, 10 box jumps (30″/24″), 4 front squats, 3 rope climbs, 8 box jumps, etc.
2) Scaled/Novice
5-4-3-2-1
Front squat (loading is light enough to be unbroken with minimal rest each round)
Lying pull to stands -OR- 2x the reps band assisted pull-ups
Box jump for 2x the reps each round (low height to allow for consistency).
COOL DOWN (53:00-60:00)
1) 2:00 Row, bike, ski, easy
2) 1:00/1:00 Couch stretch, elbow to foot
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