CF Partner workout
Warm-up
Coaches Choice
MetCon
Teams of two, one teammate works at a time
AMRAP 7 Minutes:
50 Back Squats, 115/80lbs
50 Back Squats, 135/95lbs
Max Rep Back Squats, 155/105lbs
(RX+ 135/95, 185/135, 225/155)
-Rest 3min.-
AMRAP 7 Minutes:
50 Bench Press, 95/65lbs
50 Bench Press, 15/80lbs
Max Rep Bench Press, 135/95lbs
(RX+ 135/95, 155/105, 185/115)
-Rest 3min.-
AMRAP 7 Minutes:
50 Deadlifts, 135/95lbs
50 Deadlifts, 155/105lbs
Max Rep Deadlifts, 185/135lbs
(RX+ 185/135, 225/155, 275/185)
SCALED
-for each lift use the following progression
*50 reps @50%, 50 reps @60%, max reps @70%
LITE
Teams of two, one teammate works at a time
AMRAP 7 Minutes:
50 Step-ups
50 Ring Rows
Max Rep KB Swings
-Rest 3min.-
AMRAP 7 Minutes:
50 Walking Lunges
50 Hanging Knee Raises
Max Rep DB Push Press
-Rest 3min.-
AMRAP 7 Minutes:
50 Sit-ups
50 Wallball
Max Rep Burpees
CF OPEN GYM PROGRAMMING
Warm-up:
4 Steady Rounds:
10 Goblet Pause Squats
10 Strict Pull Ups
15/10 Calorie Row
Strength:
Find 3RM Front Squat
Metcon:
AMRAP 3 Minutes:
Max Clean and Jerk 95/65lbs
Rest 3:00
AMRAP 3 Minutes:
Max Bar Muscle Ups
Rest 3:00
AMRAP 2 Minutes
Max Overhead Squats 95/65lbs
Rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
Rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
Rest :90
AMRAP :90
Max Pull Ups
Sidework:
Every 2 Minutes for 20 Minutes:
10 Back Rack Walking Lunge Steps AHAP
One Max Set of Strict Handstand Push-Ups
Alternate movements