Wednesday 02.28.2024

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Molly hitting some heavy deads in the CFNH Prototype ‘Black n’ Bone’ color way Hoodie… Yessssss!!!!!! (Hoodie = cool; earning a strong capacity with the barbell deadlift = far cooler)

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
III. Set-up, Training Flow & Movement Review

Impact/Focus: “Triple EMOTM”
Warm-up & establish each minutes training task/objectives, then…

‘Triple Alternating Every Minute On The Minute’ (EMOTM) of
Every 1:00 x 12 Rounds (minutes) total work through the following
4-5 Rounds (12-15:00), determined by athlete enthusiasm and time/logistics of the day’s training…

1:00 x Single, Double, Triple-unders Skills, Drills, Set/Rep Ladders, Etc.
*’Sharpen the skill, dont push to hard beyond skill work with each set on the rope and end up dulling progress’
1:00 x 30 Hollow Rocks (2ct)
1:00 x 15/10 Unbroken Wallball Shots to Open 2024 standards (red lined target practice)

Notes: movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

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“Freezer Burn”
For time,
*Double-unders x 30/20 reps,
2-4-6-8-10-12-14 x Front Squat (135/95lbs)
2-4-6-8-10-12-14 x Bar Facing Burpees
**Double-under/Single-under Tax Every :90


Scale load and apply scaling to the BFB’s based on Open Standards as applicable. Single-users are begin with 60/40 yet climb by the same increments at 1:1 @ +30/20 reps per Rope Task.
*The WOD begins with a set of Double-unders x 30/20 reps;
**Each subsequent set at every :90 seconds increases the Double-under Tax by +30/20 reps. (30,60,90/20,40,60..etc.)
and performing another set every :90 at +30/20 .

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Samy Daghir

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