CFW Workout Of The Day
Row 500m time trial Take 2-3 efforts to find your fastest 500m row. Rest 3-5 min. Then complete: 3 RFT: 15 Wallball (20/14#) 15 Power Snatch (75/45#) __________ Strength Under Pressure Squat 3×5 (add 5#) Bench Press 3×5 ___ 50 Ring Dips […]
Deadlift 3-3-3-3-3 Beat the Coach- 11-8-07: 185/205/210/185/185 __________ Strength Under Pressure Little Eva 3 RFT: Run 800m 30 KBS (70/53#) 30 Pull Ups […]
STRENGTH: DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 1:00 __________ Five rounds of: Run 200m 12 Burpees 15 Toes-to-Bar Rest 1:00 between rounds […]
Fight Gone Bad In this workout you will move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds total. Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: […]
Helen 3 RFT: Run 400m 21 KBS (53/35#) 12 Pull Ups __________ Strength Under Pressure Deadlift 5RM (add 10# to previous) ___ 1 Min Max Push Ups 1 Min Max Double Unders x3 Rest 1 Min btwn rounds. […]
DE- Push Press 10×2 every 90s Use 60% of last week’s CFT press for this effort. The bar will start on the ground each time. DE= Dynamic Effort– Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec. Dynamic effort lifts involve […]