Fitness

A) E4M x 4 sets:

– 6-10 bench press

– 4-6 eccentric pull-ups

– 6-8/side banded twist @ 3010 tempo

*If you’re able to complete any strict pull-ups on your own, start off with those and finish with the eccentric reps.

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 65-70% 

– 6-12 strict ring/bar pull-ups (weighted if able)

– 6-8/side banded twist @ 3010 tempo

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 8-12 bent over BB rows

– 16-24 banded tricep push-down

– 20-30 sec/side side plank

OR

Conditioning Option

For time:

– 800m run (sub row/bike)

+

4 sets:

– 10 plate ground to overhead

– 10 OH plate lunges

– 10 straight leg sit-ups

+

– 800m run

CF Open Workout 22.3

(RX) For time:

– 21 pull-ups

– 42 double-unders

– 21 thrusters (weight 1) 

– 18 chest-to-bar pull-ups 

– 36 double-unders

– 18 thrusters (weight 2) 

– 15 bar muscle-ups

– 30 double-unders

– 15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb

♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

(Scaled) For time:

For time:

21 jumping chin-over-bar pull-ups

42 single-unders

21 thrusters (weight 1)

18 chin-over-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

♀ 45 lb, then 55 lb, then 65 lb

♂ 65 lb, then 85 lb, then 105 lb

Time cap: 12 minutes

Fitness

A) E3.5M x 4 sets:

– 10 deadlifts

*Start light and build to a moderately heavy set

Performance

A) E3.5M x 4 sets:

– 10 deadlifts

*Set 1 @ 45%.

*Set 2 @ 55% 

*Sets 3-4 @ 55-60%

Fitness & Performance

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

C) 3 sets:

– ring or floor FLR 30-60 sec

– 10-20 reverse snow angels

Open Gym 10-12pm

Monday 6/21

Fitness

A) E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)

– 30 sec 6” flutter kicks from hollow position

*Heavier than 6/11

Performance

A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo + 2-3 bench press @ 75-80%

– 6-10 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/11

Fitness & Performance

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 KB swings (53/35)

– 30-20-10 push-ups

R60S

*Scale the runs to 400-300-200m and/or elevate push-ups if needed

*RX+ use 70/44 and perform ring push-ups

Tuesday 6/22

Fitness

A) E2MOM x 8 sets (4 each, alternating)

Station 1: 8/side DB/KB floor touch lateral lunges
Station 2: 8-10 double DB curl

B) EMOM x  4 minutes for max reps or calories:

Station 1 – 30 seconds rowing

Station 2 – 30 seconds of DB front squats

Station 3 – 30 seconds of DB up/down devil’s press

Station 4 – Rest

+ (right into…)

E3M x 4-5 sets:

– Number of calories, front squats and devil’s presses completed during 30 second max effort

Performance

A) E2MOM x 8 sets

Sets 1-2: 3 stop snatch pull + high hang snatch (2” below knee, hang, high hang)

Sets 3-4: 2 stop snatch pull + hang (2” below knee, hang)

Sets 5-8: snatch

*Receive in either full squat or power snatch.

B) EMOM x  4 minutes for max reps or calories:

Station 1 – 30 seconds rowing

Station 2 – 30 seconds of DB front squats (35/25s)

Station 3 – 30 seconds of DB devil’s press

Station 4 – Rest

+ (right into…)

E3M x 4-5 sets:

– Number of calories, front squats and devil’s presses completed during 30 second max effort

Wednesday 6/23

Fitness

E6M x 5-6 sets:

– 300m run

– 12 SA DB hang power clean + jerk (3,3,3,3)

– 10 hanging knee raise

– 8 DB box step overs

– 30 single unders 

*Switch order of movements every round.

*Scale to 200m run if needed.

Performance

E6M x 5-6 sets:

– 300m run

– 12 SA DB hang power clean + jerk (50 – 3,3,3,3)

– 12 toes to bar

– 12 DB box step overs (20”)

– 30 double unders 

*Switch order of movements every round.

Thursday 6/24

Fitness

A) E2.5M x 6 sets:
– 3-5 box squats w/ 32X1 tempo

After even sets

– 8-12 DB seated Arnold press

After odd sets

– 8-10 DB/KB lat pull-overs

*heavier than 6/16

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E2.5M x 6 sets:
– 2-3 back squats @ 80-85%

*heavier than 6/16

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35 – empty BB)

– 30 pull-ups

Friday 6/25

Fitness

A) E2MOM x 8 sets

– 6 BB Romanian deadlifts

After odd sets:

– 4 /side KB TGUP sit-ups

After even sets:

– 4/side SA ring rows w/ reach

Performance

A) E2MOM x 8 sets

Sets 1-4: hang power clean + power clean + jerk

Sets 5-8: power clean + jerk

Fitness & Performance

B) Strength Option

3-4 sets:

– 8/side SL squat off box

– 8-16 strict dips (added weight, bodyweight, banded, bench)

– 8-16 hanging knee raise (add weight if able)

– 8-16 bent over BB rows w/ pause

OR

B) Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R75S

*Goal is to hold the same pace as last week.

Saturday 6/26 – 10th Anniversary Pool Party! (1-4pm)

Fitness

TBA

Performance

TBA

Sunday 6/27

10-12pm Open Gym

No classes.

Open gym from 10am-12pm.

Monday 12/21

Fitness

A) E2M x 4 sets each

Station 1:

• 10-12/side KB front foot elevated split squat

Station 2:

• 10-12 DB seated Arnold press
• 10-12 supinated inverted BB row

*Same or heavier weight than last week.

B) E5M x 4 sets:

– 400m row

– 6 double DB hang squat cleans

– 8 renegade rows

Performance

A) E2M x 8 sets:

Sets 1&2: 3 position clean (high, hang, 2” below knee)

Sets 3-5: 2 position clean (hang, 2” below knee)

Sets 6-8: 1 clean (floor)

*Receive cleans in a full squat if able

B) E5M x 4 sets:

– 500/400m row

– 5 TnG squat cleans

*Goal is to get faster on rows and heavier on cleans each set.

Tuesday 12/22

Fitness

A) E2M x 6 sets

Odd sets: 16 alternating top down DB incline press

Even sets: 8 bent over BB rows w/ pause

B) EMOM x 10-20 sets

– 4 DB push press

– 4 ring rows

– 4 box step-ups

Performance

A) E2M x 6 sets

– 1 pause split jerk + 2 split jerks

*The first rep has a pause on the dip AND at the catch. 

*Keep weight light to moderate to maintain form.

B) EMOM x 10-20 sets

– 3 shoulder to overhead

– 3 pull-ups

– 3 box jump overs

*Use a weight that is tough but UB and smooth.

*RX+ perform CTB pull-ups.

Wednesday 12/23

Fitness

A) E4M x 4 sets:

– 8 BB or goblet box squats 

– 8-10 ring rows w/ pause

– 8-12 DB floor press w/ pause

Every 3 minutes x 4-7 sets:

– 200m run

– 5/side SA DB hang power clean

– 10 DB goblet hold reverse lunges

– 20 single unders

Performance

A) E3.5M x 4 sets:

– 6 back squats 70-75% 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 5/side SA DB hang power clean (50/35)

– 10 DB goblet hold reverse lunges

– 20 double unders

Thursday 12/24 – 6am/9am/12pm only (no evening classes)

Fitness

“12 Days of Christmas”

1: DB devil press

2: push-ups

3: DB thrusters 

4: hanging knee raise

5: DB hang power cleans 

6: pull-ups

7: DB push press

8: KB swings

9: calories rowed

10: box step-ups

11: wallballs

12: burpees

Performance

“12 Days of Christmas”

1: DB devil press

2: ring dips

3: thrusters 

4: toes to bar

5: hang power cleans 

6: pull-ups

7: shoulder to overhead

8: KB swings (53/35)

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs (20/14)

12: burpees

RX+: 55/35 devil press, 115/75 barbell, 70/44 kettlebell

RX: 35/25 devil press, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 devil press, 75/45 barbell, 35/25 kettlebell

*Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Friday 12/25

Gym Closed – Merry Christmas!

Saturday 12/26

Fitness

TBA

Performance

TBA

Sunday 12/27

10-12pm Open Gym