A CFL Athlete spoke with me yesterday about how they were impressed with one of our Coaches and wanted to let Frank and I know over email. I was overjoyed to hear of the compliments. We also talked about how nice it would be to get positive emails when we recognize things we value.
I challenge all CFL athletes and staff to use their modern communication vehicles and send out a message or pic today. Recognize a good work that someone in your life has done recently and let them know you have taken notice……Sarge
SS:10×2 Push Press working to a 2RM
9 Hang Power Clean 155/105
6 Push Jerks
SS2: 3xME Weighted Push up (Plate on back) 45/25
SS: Deadlift 5×5
10 1 Arm Kettlbell OHS Right arm 55/35
3x Sprint length of gym (Down and back is 1)
10 1 Arm Kettlebell OHS Left arm 55/35
Rest 1:00 Each Round
Core:3 Minutes of Flutter Kicks
Warm up: Dynamic runner style warm up. Athlete should feel warm enough to hit their first 200 sprint at 100%
Conditioning: 10×200 Meter SPRINT- Rest as needed between efforts
WOD: 10 Minute Kettlebell Snatch Test. Switch arms every 10 Reps 35/20
*10 Burpee Penalty every time the KB is set down.
SS: 1xME Strict Press 135/95, 1xME Strict Press 95/65, 1xME Strict Press 45/35
SS:Accumulate 40 Ring Dips as hard as possible ADV:50 reps
*Weighted, strict, kipping, etc.
“5 Minute AMRAP”
Bodyweight Back Squats
Rest 1 Minute
“4 Minute AMRAP”
Burpee Step ups 20/24
Rest 1 Minute
“3 Minute AMRAP”
*Score should be TOTAL REPS
*Racks ARE allowed for Back Squats
Conditioning: 1xME Unbroken set of KBS 55/35 ADV:70/55
SS: 12 Minutes to Establish a 1RM OHS
WOD: “15 Minute AMRAP”
15 Wallballs 20/14
15 KBS 55/35 ADV: 70/55
Core: 3×15 GHD Sit up
500 Endurance Option
SS:7×1 Power Clean+3 Front Squats
Goblet Squat 55/35
*elevate feet for ring rows
Conditioning:2k row for time.
Caution you may bleed
Prep 1: every 90 seconds for 6:00 (5 total sets) 3 T2B, 2 C&J.
*athletes should start at 60% of 1RM, increase weight each round. Small jumps are fine.
Prep 2: 3 easy paced rounds:
5 Deadlifts 125/85
5 Power Snatch 125/85
Rest 1 Minute between rounds.
*focus is linking the snatch reps, keeping BB close to body.
* If an athlete is scaling the weight for the WOD they should use 10# more pounds for this piece then the weight for the WOD. The idea is that the bar should feel light if we warm up a little heavier than WOD weight.
9 Minute AMRAP:
10 Deadlift 115/75
5 Snatches 115/75
6 Minutes to establish a 1RM C&J
*Score is total REPS (NOT ROUNDS AND REPS please) and the heaviest successful clean and jerk
SS:1 Perfect Wall walk every 15 seconds for 5:00
*If Steamrolled rest 2 rounds (30 seconds) before continuing
1000 Meter Row
50 Thrusters 45/35
30 Pull Ups
Core: Athletes choice 5×5 RDL or Good Morning
If you are competing in the open, please select the that best fit your schedule! http://www.google.com/imgres?imgurl=https://pbs.twimg.com/profile_images/550715634800009217/ZhKYvsBY_400x400.png&imgrefurl=https://twitter.com/crossfitgames&h=400&w=400&tbnid=otlfnfpRFxgRDM:&zoom=1&docid=s-GjyqAGO52KsM&ei=LtnvVMKfHsqRyAT50IKIAw&tbm=isch&ved=0CBwQMygAMAA
SS: 15 Minute EMOM
5×5 Push Jerks, 5×3 Push Press, 5×1 Strict Press 135/95
75 Power Snatches 75/55
SS2:4×8 Bent over DB Row (Ea. Arm)
5:00 Endurance option:
500 Meter Run(Or Row)
50 Air Squats
40 Step Ups 24″/20″
30 OH Plate Lunge 35/15
SS: 4×8 Bent over DB Row (Ea. Arm)