CFMV 2.11.20

Anonymous
Tuesday, February 11, 2020 - 02:05
Image
barbell

 Warm up:

3:00 Blood Flow

Into

1:00 KB Ankle Stretch

10 Wide Spider-Man Lunges

10 Narrow Squats

10 Banded Good Mornings

10 Cat Cows

 

Gymnastics skill

3 rounds NFT

  1. Pistol - 8 alt Reps - Pistol to Box, Pistols with weight, Pistol with plate underneath. ( RX: 2 tempo pistol (3 sec down) + 8 pistol )
  2. Rope Climb - Foot hold Drill x 3, Rope hang knees to armpits, (RX: 1 legless RC + 2 Rope climb)
  3. Box jump- 4 Box jump from seated, 4 Box Jumps (bounding) (adv: 4 S/L box jump e/s) *higher than last week

Conditioning 

AMRAP 22:

10 DB S/A Deadlifts (50/35)

 (Perform 5 on one side then switch)

12 Toes to Bar

16 Alt DB Box Step Ups 

 

Intent: Grippy. Knowing how to break up the sets early and often to keep moving through it.