WORKOUT OF THE DAY
Tuesday, 8 January 2019
CF Kids will begin Today (Tuesday). This will be for kids 10-15 years old. The schedule is Tuesday / Thursday at 415pm, lasting one hour. Classes start January 8th, Tuesday.
Sign up here!
Please email Curtis with any questions.
Sign up for January Elements here.
Start: Today (Tuesday), January 8th at 7pm.
EMOM 10 mins:
Up to 10 C2B – must be unbroken*
*Choose a number you can go confidently go unbroken for all 10 rounds.
Banded Lat Pulldowns
Pull-up negatives – 1 rep for :03-:05 second negative
Score the round completed of chosen number of pull-ups from Part A.
DB Strict Press 35/25
Box Steps Overs (35/25 – 24/20)
C / M: 25/15
Time Cap: 18 minutes
Part A Intent – This rep scheme is simple. Pick a number of reps you think you can finish. Then note either if you make it for all 10 minutes or what round you fail. This is capacity testing.
Part B Intent – Today won’t be a breather as much as a workout that induces muscular fatigue. Small sets on the DB strict press and big sets on the step overs.
Circuit Fit (630a/630p/730p)
0:00 – 10:00: 1500m Row, then max Push Ups in remaining time
10:00 – 13:00: Rest
13:00 – 20:00: 1000m Row, then max Air Squats in remaining time
20:00 – 23:00: Rest
23:00 – 27:00: 500m Row, then max Box Jumps in remaining time