CFG - Janet
1200 - 12 of us
Warm-up
3 Minutes - Foam Roll (Lats, Glutes, Quads, Calves)
4 SETS (:20 ON // :10 OFF)
MVMT 1 - Box Step-Ups
MVMT 2 - Jumping Air Squats
MVMT 3 - Scap Pull-Ups
MVMT 4 - Knee Push-Ups
1 SET = MVMT 1 - MVMT 4
2-3 Minutes Additional Stretching
Strength
3 SETS
15 Banded Hollow Pushdowns
10/10 Single Arm Ring Rows
10 DB Front Raise + Lateral Raise*
-Rest As Needed b/t Sets-
*1 REP = 1 Front Raise + 1 Lateral Raise
Banded Hollow Pushdowns were interesting. Using a red band attached low on the rig. Get in hollow body position and push down with extended arms. I could do 3-5 reps and then have to get in a tuck.
Ring Rows were fine.
Raises - I tested 10# which seemed heavy and went with 5# change plates. They were a little light so I slowed my tempo
Metcon
4 SETS
ON A 4:30 RUNNING CLOCK...
15 Box Jumps (24/20)
30 DB Floor Press (35/20)
15 Toes to Bar
30 Alt. No Push-Up Renegade Rows
-Rest w/ Time Remaining-
I scaled this near perfectly.
20" box for 15 Box Jumps
30 DB Floor Press with 25# (unbroken then 20/10)
15 Hanging Knee Raise (10/5)
30 Shoulder Taps (20/10)**In the future, I want to try some weight and lower the rep count
I was very consistent at:
3:19
3:18
3:20
3:29
Metcon
FOR QUALITY
400/300 Alt. Box Step-Ups
Week 2 of 4 -- "Chad" Extra Credit
*Weight Vest Optional
***Did 300 step ups in 24:21 at 1800***
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