Lisa (Carl L Cousin) repping CFRT at her box with her Coach Games athlete Rebecca Voigt!
Warm Up and Mobility
Strength
Back Squat
65% x 8
75% x 3
85% x 3
95% x 1-2
100% x 1-2
65% x Max Reps
Or
Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Box Jump Practice
– Rebounding
– Height
– Overs
Open Off-season
Accumulate 40 seconds of Free Standing Handstand or 5 minutes of Free Standing Handstand Practice
“Commander Heatherly”
Death by Strict HSPU + 3 Burpees
2 x Strict HSPU+ 4 Burpees, 3 x Strict HSPU + 5 x Burpees etc
*14 Minutes
Open
WOD: 7 + 1
Way to work 6 am! Thanks PJ!
STR
Back Squat
5 x 3 up to 135#
WOD: 7 + 6 then finished another 6 rounds
Box HSPUs from knees
STR
WOD – 6+3 (1AM, 2 burpees) died again at 12.
Nice work 7am, thanks PJ!
Str: worked up to 155 x 3
WOD: 6+ 9 (completed the round with 6 HSPU and got two burpees of the next round of 9) — I did box HSPU on knees
Awesome class today, I loved how much proper position was reinforced, thanks Mike and Duane!