Warm-up
400m run
20 burpees
2 min of jump rope
than
mobilize the hips as much as possible
sWOD
Novice + Advanced + FB/ Competitor
Front Squat
3-3-3-3-3-3
NOTE: Novice and Advanced rest at the top when needed. FB/Competitor, your sets need to be without pause.
WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Front squat @ 95/65# (FB= 115/75)
Toes to bar
Example: you'll do 10 front squats + 10 Toes to bar +9 front squats + 9 toes to bar etc...alternating back and forth all the way down to one.
NOTE: Scale weight accordingly. Remember ELBOWS UP IN THE BOTTOM. If you can not do T2B, than do knees to elbows, or laying leg raises.
FB/Competitor Conditioning
(This is in addition to the rest...)
5 rounds of Cindy as fast as possible
1 round Equals
5 pull-ups
10 push-ups
15 air squats
This will be short so consider it a sprint.
400m run
20 burpees
2 min of jump rope
than
mobilize the hips as much as possible
sWOD
Novice + Advanced + FB/ Competitor
Front Squat
3-3-3-3-3-3
NOTE: Novice and Advanced rest at the top when needed. FB/Competitor, your sets need to be without pause.
WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Front squat @ 95/65# (FB= 115/75)
Toes to bar
Example: you'll do 10 front squats + 10 Toes to bar +9 front squats + 9 toes to bar etc...alternating back and forth all the way down to one.
NOTE: Scale weight accordingly. Remember ELBOWS UP IN THE BOTTOM. If you can not do T2B, than do knees to elbows, or laying leg raises.
FB/Competitor Conditioning
(This is in addition to the rest...)
5 rounds of Cindy as fast as possible
1 round Equals
5 pull-ups
10 push-ups
15 air squats
This will be short so consider it a sprint.
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