CFM: Thursday, September 21st, 2017

Posted September 20, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, September 21^st, 2017

Warm-up: 2-Minute Jump Rope

Then get ready to squat

Strength: Back Squats

6 Sets of 2

75% of your 1-Rep Max

Workout: 16-Minute Cap

4 Rounds

400M Run

20 Box Jumps (24/20)

10 Shoulder to Overhead (115/75)

In any remaining time: Max Ground to Overhead (Workout Weight)

Endurance: Max Bike/Rower Wattage

3 Attempts

Core: 3 Rounds

25 Rocky Style Sit-ups

25 Leg Overs

WOD: Tuesday, June 3rd, 2025 (Burpee Day 127)

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
5 Shoulder to Overhead (ascending weights)
3 Strict Pull Ups

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Workout: For Time

1 Round

400 Meter Run
16 Shoulder To Overhead (135/95)
4 Rope Climbs

-Then-

2 Rounds

200 Meter Run
8 Shoulder To Overhead (135/95)
2 Rope Climbs

-Then-

4 Rounds

100 Meter Run (back stairs)
4 Shoulder To Overhead (135/95)
1 Rope Climb

*RX+: S2OH (155/105) OR Legless Rope Climbs

*CRX: S2OH (155/105) AND Legless Rope Climbs

*Rope Climb Scaling Options:

Scale Reps OR Distance on the rope
Rope Ascents (8 Reps – 4 Reps – 2 Reps)
Strict Pull Ups (16 – 8 – 4 Reps)

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Cardio Option: For Time

1 Round

400 Meter Run
32 DB Shoulder To Overhead (50/35) *16 per side
4 Rope Climbs

-Then-

2 Rounds

200 Meter Run
16 DB Shoulder To Overhead (50/35) *8 per side
2 Rope Climbs

-Then-

4 Rounds

100 Meter Run (back stairs)
8 DB Shoulder To Overhead (50/35) *4 per side
1 Rope Climb

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Core: 4 Rounds

30 Plate Twists (25/15)
:30s Hollow Hold

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