**IMPORTANT HOLIDAY HOURS ANNOUNCEMENT**
CFNH will be closed Saturday 09.05.2020 and Monday 09.07.2020 in observation of Labor Day. Normal class schedules resume Tuesday.
Warm-up Drills
I. Run 400m to 800m
II. 2 rounds of
7 x Barbell Deadlift
7 x Barbell Row (supinated)
7 x Handstand Hold or Stinkbug Hold x :15
14 to 21 x Deadbugs
III. Mobility & Yoga Poses
Impact/Focus: Deadlift & HSPU Alt. EMOTM
Complete the following every minute on the minute for 14:00 minutes total, alternating between the tasks below. Select movements based on current level of development regarding Deadlift and Handstand Push-ups.
Odd Minutes: Deadlift
5,7, or 10 reps x Deadlift (225/155lbs)
Even Minutes: Handstand Push-ups
5,7, or 10 reps x HSPU/Scaled HSPU/Stinkbugs
Post scores to comments.
“Alternative Routes”
3 Rounds for time of
Run 400m
25 x Wallball (20/14lbs)
15 x Toes-to-Bar or V-ups
Notes: Experience the wonder and splendor of a Stop sign 400m Run today instead our traditional route used (roofing adaptations). 18:00 time cap for today.
Post scores to comments.
Deadlift & HSPU EMOTM: 10 DL/7HSPU (2 ab mats)
Alternative Routes: 17:38 (row/reverse wall balls/T2B&K2E)
Deadlift & HSPUs: 35/21 (155#/1 abmat)
Alternative Routes: 15:12 RX (V-ups)
“Deadlift & HSPU” : 166#/SBs
2 rounds of 7/7 +5 of 5/5
“Alternative Routes” : 18:18 Rx(W)
Deadlift & HSPU: 35@155#/35 stink bugs
Alternative Routes: 17:51 Rx