WORKOUT OF THE DAY

Thursday 221013 “Helen”

“Helen”
3 rounds for time of:
400m run
21 Kettlebell Swings (24/16kg)
12 Pull-ups
post finish time and any scaling
compare to September 24 2021, December 3 2020, May 15 2020, July 25th and May 7 2019, Sept 12 2018 and May 11 2018, May 2 2017

Intended Stimulus
This is a 3 round triplet with a monostructural, gymnastic, and weight lifting movement that is intended to be finished in under 12 minutes, With all repetitions unbroken and a relatively fast run- it will be done in 7-9 minutes. A goal today is to go unbroken on the KB swings FOR SURE and to get in some pretty fast running (while still taking care exiting and entering the yard).

Wednesday 221012 4×10 Back Squat

Workout of the day:
10 minutes of Handstand skills and drills
-then-
On the 4:00 mark for 4 rounds:
10 Back Squats (~70% 1RM)
post all loading

Tuesday 221011 partner 20

20 minute AMRAP with a partner, work/rest:
10/7 Calorie Bike
8 Toes to Bar
8 Box Jump Overs (24/20″)
post total rounds + reps completed as a pair and any scaling

Monday 221010 Power Cleans + BOBs

Yoga at The Hut and on ZOOM tonight at 6:00pm!

Workout of the day:
12 minutes of Clean and Jerk skill work
-then-
Every 3 minutes for 6 rounds:
3 Power Clean and Jerks (80/55kg)
Max rep burpee over the bar to the 1:00 mark
post total # of burpee over the bar complete and any scaling

Friday 221007 AMRAP 20

20 minute AMRAP:
20 pull-ups
20 push-ups
20 MB Cleans (20/14#)
200m MB Run
Post total completed rounds + reps and any scaling

Thursday 221006 Monostructural TABATA

Over the years we’ve run countless variation of the CF benchmark workouts “TABATA This” and “TABATA That”, and today we take on yet another variation that just so happens to be all monostructural! No weightlifting, no gymnastics, just repetitive locomotive movements that often get lumped into the “cardio” classification, through we know that cardio, or metabolic conditioning, can quite easily be trained in the absence of monostructural movement! With only 10 seconds of rest between bouts, an all out sprint won’t be maintainable, so think about going out at 90% and try to hold that pace across all 8 rounds. You’ll get 2 minute of rest between Tabatas which will help you again shoot for 90% when you get to the next movement!

Workout of the Day:
10 minutes of slips
-then-
Tabata calorie row
-rest 2 minutes-
Tabata double under
-rest 2 minutes-
Tabata calorie bike
Post total reps completed across all 3 tabatas

Wednesday 221005 Increasing Wall Walks + Deadlifts

For max wall walks in 14 minutes:
1-2-3-4-5-6… wall walk (CF Open Standard)
8 Deadlifts (80/60kg)
Post total wall walks completed and any scaling

Tuesday 221004 3 RFT: Lunge, Run, Push Press

3 rounds for time:
60ft. DB Front Rack Walking Lunge (40/30#)
400m Run
20 DB Push Press (40/30#)
Post finish time and any scaling

Monday 221003 Heavy Complex x 6

Yoga at The Hut and on ZOOM tonight at 6:00pm!

Every 3 minutes for 6 rounds:
1 Deadlift*
2 Hang Squat Cleans*
1 Front Squat*
Post heaviest set and any scaling
*No dropping, No resets!

-then-

A finisher

Saturday 221001

Welcome to October at CFM! Saturday classes as usual this week, 8:00 and 9:00am. Come ready for the unknown and unknowable!