Week 1 was designed to transition the CFL Athlete into a new programming flavor. Pay attention to some of the new creative ideas of exercise, you will see them again. Its recommended that you pick what day to stay out of the CFL Box this week so you can PR on at least two of these Benchmark WODS.
Week 1 Supplementary S.S. training: Repeat 2x this week after WODs
- Core 25 strict hanging leg raise, 1 min static knees up hanging leg raise, 25 TTB
- Muscle up: 3×10 strict Pullups, 3 x 10 strict ring dips
- DU; 3 Min single unders, 1min break, 4 Rounds tabata DU, 1 min break, 3 Min Single unders
- OLY Snatch grip Low Pull 5 x3 up to 110% Snatch PR
- Endo: 3 Min single unders, 1min break, 4 Rounds tabata DU, 1 min break, 3 Min Single unders immediately followed by Airdyne @ 85% max HR for no less than 3 minutes
13 July Monday
WU: 1000m Med Ball Run (around both Buildings), CC mobility
SS: Find Your PR = Push press (5x5x3x3x1xPR), Post on PR Board
WOD: CFL ½ Angie= 50 strict Pull Ups, 50 HLPU, 50 Good Morning 45#/35#,
50 OV Squats 45#/35#
14 July Tuesday
WU: Partner Row a 2k,
switch out every 500 meters with the non rowing partner holding a static samson stretch, AThletes may switch out legs but the objective is to hold for around 30 secs
WOD:Chelsea RX
EMOM 30min
5 pullups
10 pushups
15 air squats
S.S. Pick a PR that you haven’t done yet then produce and post on the PR board
15 July Wednesday
WU:1 Mile Jog, CC Mobility
SS: CC Box Jump Instruction
WOD #1 Every Min On The Minute 1Box Jump, then 2 2nd min, the 3 the 3rd….13 rns total
Encourage Athletes to relax and not do more reps than prescribed
WOD #2 Aesthetically pleasing reps only Grace, Nothing quicker than 3:30 seconds
16 July Thursday
The intention of Thursday’s moving FWD will be to decrease the Athlete’s volume of CF on that day every week. Please limit your open gym time afterward and place all effort into killing it during the short time you are in action on Thursdays.
WU: CC Mobility, Tabata Dot Drill 16 Rnds
SS: CC Wall Ball Strategy
WOD: Kelly
5 RFT
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
17 July Friday
WU: Coaches Choice Med ball Activity
SS: BB Burgener WU Clean and Snatch grip.
Advanced Athletes should try it with weight 65#/55#
WOD: Lynne
5 Rounds for max reps
Bodyweight bench press
pullups
18 July Saturday
Saturday WOD’s will take the following intention for the next 8 week cycle; CFL plan on large class sizes and will encourage “bring a friend, for free”. Programming will most likely have an outside flavor with as much creativity and team building as can be coupled together.
WU: Coaches Choice Mobility
WOD: Partner WOD Inversion 13:1 Tire flips and Burpee
- Outside, Partner must complete their reps before switching stations
Conditioning: 1 Mile Run, then 500 m Row PR, (please update PR Board)
- Must run with at least 1 partner