August 23, 2011 Training Session

One of the WODs during a recent CF671 Foundations Course

Group training sessions: 0430, 0530, 1700

Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up x 1, Burgener Warm-up x 1

B. Strength: 

• Regular: Back Squat: 5-3-1 (75%/85%/95% of 1RM)
• Post Foundations: Back Squats: 5-5-5 (1/3 of body weight)

C. Conditioning:

WOD:

A. Regular:

5 Rounds for time:

6 x Barbell–loaded Jump Squats (65/45); Demo shown here: http://www.mtnathlete.com/subpage_details.php?subpage_ID=855&page_ID=14

 8 x Turkish Get-ups (45/35 kettlebells); 5 TGU’s per side. Demo shown here: http://www.mtnathlete.com/subpage_details.php?subpage_ID=864&page_ID=14

10 x box jumps (24″/18″)

B. Post-Foundations

5 Rounds for time:

4 airsquats

5 unloaded jump squats; demo show here: http://www.mtnathlete.com/subpage_details.php?subpage_ID=855&page_ID=14

6 Turkish-get-ups (25/15 dumbbells); 3 TGU’s per side. Demo shown here: http://www.mtnathlete.com/subpage_details.php?subpage_ID=864&page_ID=14

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