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: Thursday, January 23rd, 2025

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

250 Meter Row / 200 M Runner / 600 M Bike
3 Squat Cleans (ascending weights)
:15s Hollow Hold

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Workout: For Time

5 Rounds

18 Ab-Mat Sit Ups
12 DB Box Step Up and Overs (50/35)(24”/20”)
6 Squat Cleans (155/105)

-Then complete-

Buy Out: 1000 Meter Row / 800 M Runner / 2400 M Bike

*CRX: 3 Squat Cleans (205/125)

*DB Must be held in the suitcase position

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Cardio Option: For Time

5 Rounds

18 Ab-Mat Sit Ups
12 DB Box Step Up and Overs (50/35)(24”/20”)
9 Med-Ball Squat Cleans (20/14)

-Then complete-

Buy Out: 1000 Meter Row / 800 M Run / 2400 M Bike

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Core: 4 Rounds

10 Banded Pallof Presses
10 Banded Rotations

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