3/17/15 “Feeling Green”


Mobility: None!  Mobilize your hips before class.

Skill Practice Warm Up: None

Strength Workout: New Strength Focus starting soon! Back or Box Squat

1-1-1-1-1-1-1 (7 sets of 1 rep, “strong effort” – increasing load each round)

With the bar on the back, work up to a near max or new max effort back squat or box squat. If you decide to test your back squat, DO NOT MAX OUT (unless you have 3 spotters to help you stand back up)!  Dropping the bar behind you has the tendency to hit the box, bending the bar and creating a very dangerous situation for all.

Don’t do it!

Also, if you decide to do the box squat version, you still want to use the ‘high bar’ version of the squat.  You will also want to make sure that you go well BELOW parallel (baring any mobility issues).  We want these squats to help our Olympic lifts too!  Low bar power lifting style isn’t as useful generally in CF.

Superset: Single arm dumbbell or kettlbell strict press

1-1-1-1-1-1-1 (7 sets of 1 rep, “strong effort” – increasing load each round)


Metabolic Conditioning Workout:  “Feeling Green” – For time.

Row (A: 5oom, I*: 400m, N: 300 )

100m overhead dumbbell carry (A:  45lbs, I*: 30lbs, N: 15lbs)

Knees to Elbows (A: 15 reps I*: 15 reps, N: 25 sit ups)

Row (A: 5oom, I*: 400m, N: 300 )

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  5 – 8 minutes.  Scale up to 25 knees to elbows for an extra challenge.

Coaching Tips: Don’t push too hard on the first row.  Keep the intensity high, but you should be able to go right into the carry with little to no rest.  Make sure your knees to elbows are KNEES to ELBOWS (and not knees to triceps).  If the knees do not touch the elbows, or higher, it doesn’t count.  Push the intensity on the last row if you still can!

Log your results online by clicking here.

Compare To: New Workout!

Optional Cash Out: If you are still breathing heavy after 1 minute skip the Cash Out. 1 min burpees, 1 min double unders, 2 rounds.

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