CFMV 11.12.19

Anonymous
Tuesday, November 12, 2019 - 02:01
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Anton

Warmup:

3:00 Blood Flow

then

3rds

10 Scap-Pulls

:30 hollow body hold + 10 hollow rocks

20 mountain climbers 1:1

10 Spider-Man lunges

 

 

Strength/ Skill 

Kipping Drills 

Coach Choice for drills 

 

Beginner athletes 

Work with coach on kipping drills 

 

Capable athletes  

6 Min AMRAP 

Ring or Bar Muscle ups 

For quality 

This is not a test. This is 6 mins to perform them with a conversation pace. 

Do 1-3 at a time. 

Leave room for improvement. 


 

Conditioning 

Min 0-Min 12 

1 Mile run Test

 

Min 12-Min 22 

10 Min AMRAP 

5 Burpee Pull ups 

10 Box Jumps (30/24) 

10 DB Renegade Rows w push up (50/35) 

 

Intent: Intensity Level : Moderate to high. Benchmark. The first part is to test your mid range capacity levels. Second part  Power. Moderate duration constant work. Body weight combination with moderate loading to ensure a heart pumping workout. 

 

Strategy: Focus on a time you want to set. See that time in your head and see yourself running back to the gym and hitting that time. This is the power of visualization. Great athletes in every sport use this tool to help them succeed. 

 

Use the return as a springboard to go faster on the second 800. Meaning when you turn around, push harder. 

 

For those way under 10 Min mark, great job. Use this time to recover. Allow your body to feel refreshed. Your inner cardio bunny may be tempted to come out and do something until the next portion begins. Rest is a weapon. 

 

Second portion is a constant work piece. This will need some good pacing. The three movements are all very different from one another. Use that first round to game plan the stimulus that you feel and then gauge how to proceed forward.