Warm-up(GymnasticsWOD)
AMRAP 10 Minutes
CHASE QUALITY:
- 15 Tuck Jumps
(stick the landing) - 15 Broad Jumps (stick the landing)
- 15 Air Squats
- 15 Knees to Elbows
W.O.D.
"The Bear"
5 rounds of 7 sets of the sequence:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
ELITE: go heavier on every round. Post loads, not time!
This is the first CF workout I ever did...it killed me!
ENDURANCE TRAINING
3+ Hours After CFE Strength & Conditioning WOD
3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento
Choose ONE of the Following Sports:
Elige UNA de las siguientes disciplinasÑ Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
