Warm-up
Spend 2 minutes in Z1
Then, 3 rounds with a coach
10 goblet squats with :01 pause in the hole
10 close grip push-up with opposite toe touch
10 spidermans with rotation
Mobility
Front squat mobility
CF Strength
Front squat – 5 reps E2:00
Sets 1 and 2 @67%
Sets 3 and 4 @72%
Sets 5 and 6 @77%
Add weight to 10/14
So we are going heavier than our last front squats session AND we are lifting with less rest. Be ready for each. Add 5 to 20# to each set but look back in modify to create a more specific plan.
CF WOD
“Trailways”
15 min AMRAP
6 ring dips
9 front squats (155/105#)(135/95#)
12 hollow rocks into v-up
150m shuttle run
Intended stimulus – this is a workout where based on your individual strengths and weaknesses, you will have a different pace for each part of this workout. If you are a stronger athlete, the dips and front squats should be pretty easy and should be done pretty quickly. While the hollow rocks and the run might make you slow down a bit. If you are a faster athlete, you might find the opposite to be true.
Something for everyone today. Some gymnastics, some barbell, and even a little cardio. With the ring dips, it might be important to scale up to something a little more difficult than normal because it is only 6 reps. If you start to lose them as the WOD progresses, having a back-up plan will allow you to really challenge yourself throughout the entire 15 minutes.
The hollow rocks to a v-up are just that, 1 hollow rock + 1 v-up = 1 rep, complete 12 of them.
