Tag Archive: squat


8/23 PE

Sophomores
3:10 — Warm-up Game: CF Dodgeball
3:15 — Skills: Pull-ups, dips
3:30 — WOD: 15min AMRAP: 15 wallballs, 15m overhead meball walking lunge, 250m medball run
3:50 — Mobility: squat archetype #1

Freshmen
4:10 — Warm-up Game: CF Dodgeball
4:15 — Movement: Lunge
4:25 — WOD 1: 30m walking lunge; 30m overhead walking lunge with medball
4:30 — Movement: Deadlift (2)
4:35 — Lecture: Why Form Matters
4:45 — WOD 2: 3 RFT: 6 deadlifts (115/75), 10 squats, run 2 laps (in any order)
5:00 — WOD 3: 3 rounds: 30s hollow holds, 1 min rest

Sophomores

3:10 — Warm-up/ 2min sit-up benchmark
3:20 — Deadlift 3-3-3-3
3:35 — Lecture: How to Warm Up
3:45 — WOD: “Benchmark” 12 min AMRAP: 200m run; 10 deadlifts, 135lb/75; 10 burpees
3:57 — 3 rounds: hollow rocks 30s, 1 min rest

Freshmen
4:10 — Warm-up/ 2min sit-up benchmark
4:15 — Deadlift instruction
4:25 — Find deadlift 5RM
4:45 — Lecture: Your body is a tool
4:55 — WOD: 10 min AMRAP: Run 2 laps around purple stripe, 10 burpees, 10 squats

CFTY 9/2

Strength:

Pause Squat 2-2-2-2-2
(7 second pause at the bottom of each rep)

 
Workout:

On a 10 min clock:
100 AbMat Situps
50 Burpees
100 Air Squats
-Max Double-Unders in remaining time

Nate
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups (or sub 4 pull-ups and 4 dips)
4 handstand push-ups
8 kettlebell swings (2/1.5)

OR

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

“750”

5RFT

100 jump ropes

10 burpees

10 situps

10 pushups

10 squats

10 pullups

 

WORKOUTS:

WOD 1 (4 pts):
30 minute AMRAP
7 handstand push-ups
7 thrusters
7 knees-to-elbows
7 deadlifts
7 burpees
7 kettlebell swings (53/35)
7 pull-ups
*If you complete 7 rounds in under 30 minutes, then stop.

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