Friday, October 25, 2019

Friday, Let’s Go!

Remember Friday evening at CF782 we will have athletes throwing down for Open Workout 20.2.

Come drop by to see those athletes in action.

http://cf782.cfopenschedule.com/

Use the link above to get registered for an open slot if you want to complete the workout with a judge!

Athletics - 6/12/430/530

Skill & Strength Build Up

4 Sets to Practice Movements and Build up in Weight

5 Strict Pullups or Kipping Practice

5 Back Squats

Use this time to practice your movements for the workout. If you are planning on doing ring rows in the workout practice your strict pullups now and build that strength. If you are planning on doing ring MU’s use the first couple of sets to do some strict pullups and then build up that kipping work for your pullups and then on the rings. Build in weight for what you plan on using in the workout.

Grab a partner and get ready to work on the second part. Use the warmup to focus on really solid movement patterns for both parts of the strength and skill.

Interval Training Conditioning

‘Jack & Jill’

20 minute AMRAP

Alternate Rounds with a Partner

10 C2B/Pullups or Ring Rows

10 Back Squats (185/125) (155/105) (115/75)

200m Run

Something a little skillful here. Something a little strong(wo)man oriented. And then some grunt work. Go hard enough to maintain consistent reps and sets with each movement. Cheer on your partner and push one another to move with quality and pace.

- Team 782