General Warm Up (5-12)
3 rounds:
Bike 1:00 (:20 easy, :20 mod, :20 hard)
5-5-5 Squat
:30 Plank Plate March
Specific Warm Up (12-17)
Pistol:
10 Reverse Lunge
4-6 Shrimp Squat (can progress from touch barely touching ground to only knee touching ground)
4-6 Pistol (option they will be doing)
Back Squat:
5 Tempo Back Squat (:03 lower, :03 pause in bottom)
5 Normal Speed Back Squat
then… Build to starting load
(17-27)
3×10 pistol (for time)
*weight can be added for advanced athletes
RXConditioning (32-56)
Every 2:00 x 12 rounds (24:00)
Odd rounds: 10 Back Squat
Even rounds: :30 max cal bike
Scoring: avg. load for 10 unbroken back squats + avg. cals per round (each lb. and each calorie = 1 rep)
Intermediate/Baseline: Same workout scale by capacity on barbell and style of squat.
(56-60)
1:00 Couch Stretch (each side)
(0-5)
Today is much more training than it is testing. The goal is to push yourself with the load you take on for the back squats from round 1 through round 6 of squats. This will also challenge how well you manage the :30 bike. The end result will be a ton of “burning”/ lactate production and discomfort and this is where big fitness gains live. Lean into the challenge, and realize the benefits from today’s stimulus will carry into the weeks to come and not just to the CF Open but through the CF Open. Strength, strength endurance and local muscle stamina are going to be built up today!