Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:15 x Handstand Hold
5 x Pull-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm-up with 3 sets x 3 reps before working up to a heavy 2-rep Back Squat.
Back Squat 2-2-2-2-2-2
Notes: Today athletes should be focusing on ideal range of motion and technique under heavy load in preparation for next week’s 1-rep max back squat test.
Post loads to comments.
“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (Alt L/R)
15 x Pull-ups
Post rounds/reps completed to comments.
Back Squat 345×2
“Mary” 6 Rounds +22 reps
I am amazed that for years I’ve thought the Rx for Mary was L sit Pull-ups… Dangit!
Great way to kick off a sticky and humid Munday.
Back Squat 345×2
“Mary” 6 Rounds +22 reps
I am amazed that for years I’ve thought the Rx for Mary was L sit Pull-ups… Dangit!
Great way to kick off a sticky and humid Munday.
Back Squat: 165x
Mary: 6 +10 SBs (SB/Pistols on bumper stack)
Back Squat 235×2
Mary 4 + 2 almost RX (just an abmat + 10# plate for hspus)
Back Squat 235×2
Mary 4 + 2 almost RX (just an abmat + 10# plate for hspus)
Attempt 2 at Mary with regular pull-ups yielded 11 rounds + 22 reps (with the 6pm crew)