CFG - Lucas
1130 - 5 of us
Pre-Warm Up
Partial Crossover Symmetry activation
Warm Up
2 rounds:
short lap
10 banded pass through
10 banded pull apart
10 banded strict press
10 cat cow
10 prone raise
1 min triceps stretch or lat stretch
Weightlifting
Take 10 minutes to establish an 8-RM…
Strict Press (8-RM)
Rest until the running clock reaches 12:00, and then…
This was tricky, I went
8x45
4x65
4x75
3x80
8x85
8x90 - Established 8RM
Weightlifting
Every 3 minutes, for 6 minutes (2 sets) of:
Strict Press ( 8 reps @ 90% of today’s 8-RM)
I did these at 80# and felt pretty good.
Metcon
Four rounds for time of:
400 Meter Run
15 Push Presses (115/75 lbs)
I scaled to 65# and finished in 13:52. The runs were around 2:35 and the push presses were all unbroken. The barbell cycling was smooth with occasional short rest at the top.
Lagniappe
3x1 Rope Climbs (1 minute rest between efforts)
3x3 Tire Flips (275#)
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