CFG - Janet
1200 - 12 of us
Warm-up
2 ROUNDS
20 Jumping Jacks
5 Bodyweight Good Mornings
5 Scap Pull-Ups
5 KB RDL Deadlifts
INTO …
2 ROUNDS
10 Up-Downs
5 KB Sumo Deadlifts
:15 Active Bar Hang
5/5 Single Arm Russian KB Swing
Strength
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 - 8-12 Banded Strict Pull-Ups*
MIN 2 - 4 Double Dumbbell RDL
MIN 3 - :45 Hollow Hold
*Must be unbroken.
I used a green band at about sternum height stretched across a 6 foot section of rig. I was able to do sets of 8, but it became difficult at the end. For RDL I used 35# and could have gone heavier. For hollow hold, I did tuck holds and still struggled.
Workout
Metcon (AMRAP - Reps)
AMRAP x 6 MINUTES
10 KB Sumo Deadlift (53/35)
10 Toes to Bar
10 Up-Downs
-Rest 1:00-
AMRAP x 5 MINUTES
8 Russian KB Swing
8 Toes to Bar
8 Up-Downs
-Rest 1:00-
AMRAP x 4 MINUTES
6 American KB Swing
6 Toes to Bar
6 Up-Downs
This was OK. I scaled to a 35# kettlebell and did kipping leg raises the first 6 minute AMRAP and switched to hanging knee raise the last two AMRAPS.
1 - 3 Rounds + 8 reps
2 - 3 Rounds + 1 rep
3 - 3 Rounds + 1 rep
--
Total = 226 reps (including 72 up downs)
Finished with some reverse hyper 2 sets of 8 reps with 50 pounds.
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