CFG - Lucas
1200 - 15 of us
Warm-up
EMOM x 9 MINUTES
MIN 1 - :45 Row
MIN 2 - 5 Banded Pass Through + 5 Banded Strict Press
MIN 3 - 5 Controlled Air Squats + Max Alternating Groiners (AKA mtn climbers)
Give 3-4 Minutes of Stretching
Options: Hip Flexor, Glutes, Lats/Chest
Strength
Metcon (Weight)
3 SETS*
10 Barbell Z-Press
10-15 Bodyweight Heel Elevated Narrow Stance Squats
-Rest 1:30 b/t Sets-
Build to Light Weight for Press (Score is Weight for Press)
Option to use weight in goblet position for Squats
Week 2 of 9
I used 35-45-45 for the Z presses and a 15 pound plate for 12 squats each round.
Workout
"REDLINE" (3 Rounds for time)
3 SETS
15-10-5
Front Squats (95/65)
Cal Row
-Rest 1:30 b/t Sets-
(Score is Each Set for Time)
This was as tough as expected. I tried to pace myself, but still slowed considerably:
Round 1 - 4:40
Round 2 - 5:00
Round 3 - 6:20
The 1:30 rest was deceptive. I felt almost ready to go. Transitions were good.
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