July 9, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: Floor Press: 3-3-3 (70%/80%/90%)

C. Conditioning: METCON

For time:

  • 25 hand release push-ups
  • 25 goblet squats (35/20)
  • 25 kettlebell swings (35/20)
  • 2 tire flips; see demo here for proper technique: http://www.youtube.com/watch?v=YcK40PKyHZ4
  • 20 hand release push-ups
  • 20 goblet squats (35/20)
  • 20 kettlebell swings (35/20)
  • 3 tire flips
  • 15 hand release push-ups
  • 15 goblet squats (35/20)
  • 15 kettlebell swings (35/20)
  • 4 tire flips
  • 10 hand release push-ups
  • 10 goblet squats (35/20)
  • 10 kettlebell swings (35/20)
  • 5 tire flips
  • 5 hand release push-ups
  • 5 goblet squats (35/20)
  • 5 kettlebell swings (35/20)
  • 6 tire flips

—————————————–

CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

RUN: SS Mon, 3S Mon (WOD: 5 x 3mins at 90%; rest 1min at 75% effort )

SWIM: SS Tue, 3S Tue (WOD: 5 x 3mins at 90%; rest 1min at 75% effort )

BIKE: SS Thur, 3S Thur (WOD: 5 x 3mins at 90%; rest 1min at 75% effort )

Time Trial / Tempo (TT/T) FRI –  Choose ONE sport:

Swim (WOD: 25mins for distance)

Bike (WOD: 25mins for distance)

Run (WOD: 25mins for distance)

For more information regarding upcoming CFE events, please contact Dave at 685-2312.

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