CFM: Thursday, April 20th, 2017

CFM: Thursday, April 20^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

10 Jump Squats

10 Back Rolls

Pre-Game: 8-Minute Cap

Build your Deadlift Bar for the Workout

Between Each Weight Change:

30 Seconds Row/Bike

5 Atomic Sit-ups

Workout:

10 Deadlifts (275/165)

10 Toes to Bar

20 Deadlifts (225/135)

20 Toes to Bar

30 Deadlifts (185/115)

30 Knees to Elbows

40 Deadlifts (135/85)

40 Hanging Knee Raises

Strength: Bench

5 Sets of 5

Moderate Weight Focusing on Bar Speed

Core: 3 Rounds (You’ve done Quite a Bit on the Workout)

10 Rocky Style Sit-ups

60 Second 6” Leg Raise

WOD: Wednesday, April 24th, 2024 (Burpee Day 86)

Warm-up: Group Dynamic

Glute Bridge-Hip Thrust Tabata – 2 Minutes
:20s Glute bridge hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Minute per side

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Strength: Deadlift (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep scheme:

5-5-3-3-1-1-1-1-1-….

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Workout: 4 Rounds (1 Min Stations / NO Transition)

Station1: Max Power Snatches (105/75)
Station2: Max Calorie Row OR Bike
Station3: Max DB Box Step Ups (24”/20”)(50/35)
Station4: Rest

*4 Scores – Total accumulated reps for each round

*ONE DB on the step ups – hold however you want except on the thigh

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Cardio Option: 4 Rounds (1 Min Stations / NO Transition)

Station1: Max Alt DB Snatches (50/35)
Station2: Max Calorie Row OR Bike
Station3: Max DB Box Step Ups (24”/20”)(50/35)
Station4: Rest

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
:20s Unweighted Hanging Knee Raise Hold

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CFM: Thursday, April 20th, 2017

Today's WOD

WOD: Wednesday, April 24th, 2024 (Burpee Day 86)

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