ANNOUNCEMENTS:
– Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends!
– From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
7 x Push-ups (CFGS)
10 x Air-Squats (Wall Therapy)
III. Mobility
Impact/Focus: Pause Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 5-5-5-5 (33×2 Tempo)
Notes: Tempo Explanation HERE
Post loads to comments.
“Gull Wing”
Complete 3 rounds for time of
Run 400m
15 x DB Thrusters (50/35)
15 x Ring Dips
Post times to comments.
Who has the heavy end?
“Gull Wing” (appropriate name as it is singular, and that’s how I currently operate)
Modified for One Wing.
Run/30# Thrusters Rt. Arm/32 kg KB Suitcase lift Rt. Arm
Pause Back Squat: 185#.
“Gull Wing”: 14:37 (I think) Rx.
Pause Back Squat: 110
Gull Wing: 28:20 (20# DB’s and strict-ish dips)
Pause Back Squat: 175# x5
“Gull Wing”: 27:56 (Red Band Dips)