CFG - Lacey
1200 - 5 of us
Crossover Symmetry
Warm Up
jumping jacks
lateral lunges
banded side step
banded air squat
banded glute bridge
cat cow
jump squats
pigeon stretch
calf stretch
Weightlifting
Take 25 minutes to build to a 1-RM Back Squat
Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
I warmed up with 45-95-135-165 and then did a doubles at 195-215. Made 225 & 235, failed 245#. Coaching cue - 3 points of contact with each foot and drive through triangle on upper back.
Metcon
Metcon (Calories)
"AB-3"
For max calories:
3 minutes of Assault Bike
This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today
This was as tough as advertised and I completed 57 calories. I could have done a better job pacing.
Inversions
2 HSPU to 2 abmat
1-1-1 HSPU to 1 abmat
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