Friday September 9, 2016

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(Another great candid shot of CFJ athletes having a blast mid workout.  Here is Amy smiling away as she took on that killer box jump, pull-up, rowing workout earlier this week!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Strength

Deadlift

5 x 75%, 80%, 85%

**In between each set complete:

High Knees Down/Butt Kicks Back

6 Hanging Hip Touches

8 Backward Lunges (stand in place, but step backward into the lunge, step forward to come out of the lunge …..trying to put as much weight on the front leg as possible) (L+R=2)

 

Level 2 WOD:

21-15-9
Toes to Bar
Pistols (L+R=2)

 

Level 1 WOD:

21-15-9
Weighted V-ups (holding a Med Ball above your head)(20,14)
Weighted Step-ups (try to drag the toe of the back leg against the box as you step-up)(hold a DB in each hand…25,10)

Level 2 MODS:

MOD 1: Pistols to a 3 plates–front leg stretched out

MOD 2: Pistols with foot tucked behind the ankle (make sure you still get good ROM in the hips)

 

Level 1 MODS;

MOD 1: V-ups (14,10),

MOD 2: V-ups (10,6), Step-ups (hold 1 Weight at chest level)

MOD 3: Regular V-ups, Unweighted Step-ups