CFM: Monday, September 11th, 2017

Posted September 10, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, September 11^th, 2017

Warm-up: 2 Rounds

200M Row

10 Super Light American KBS

8 PVC Pass Throughs

Strength: Back Squats

5 Rounds

5 Back Squats @ 55% of your 1-Rep Max

Warm-up your Squat Snatch

Workout: 6 Rounds

Minute 1: 21 Wallballs (20/14)

Minute 2: 7 Box Jumps (30/24) + Max Squat Snatches (115/75)

Minute 3: Rest

*Score is Number of Squat Snatches

Endurance: Run the Pool

All the Way

Core: 4 Rounds

20 Long Sit-ups

40 Second Weighted Plank (35/25)

WOD: Tuesday, December 10th, 2024

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
8 Power Snatches (105/75)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

Scale Reps or Distance with ab-mats
Hand Release Push ups (12 Reps)
Med-Ball Push Press (16 Reps)

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Cardio Option: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Rage Balls (20/15)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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