Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 air squats
10 push-ups
5 strict pull-ups or ring rows
Mobility
The Port squat mobility
CF Strength
Back squat – 5×1
*every 2:00 complete 1 rep above 90% for 5 reps total
Heavy, heavy, heavy. Warm-up and be ready for the effect of high percentage lifting on a clock. Be smart and let the week dictate what you are going to put on your bar. If you are a little tired from the volume, simply lift what you can. Just make it heavy for you in the moment.
CF WOD
“Tech Savy”
20 min partner AMRAP
6 strict pull-ups
12 push press (75/55#)(65/45#)
18 back squats
400m run
*one partner runs, while the other works on the AMRAP. Switch when each run is completed.
Intended stimulus – everything will be done at 70% or above today. Running will be the only time you can get your HR down a bit and get your breathing under control. Longer time domain so finding a balance will be very important.
Think about having two different paces for today’s workout. Gear number one will be your AMRAP speed. Fast and loud. You want to move as quick as you can through these movements so you can get as many rounds as possible before your partner returns. Gear two will be your running pace. This will be a much slower and more paced out gear. There is no reason to sprint the run because you will need to be “fresh” when you come in the door, but also you want to give your partner time to accomplish some work while you are running.
