at CF you gotta be everything to everyone.
Complete Athlete Installment #1:
Warm up rounds (DL, Kips, Step ups, ACP, Swing, Ladder/Hop, Wtd Sit up, Mtn Climbers)
Measures: GTOH (Ground to Overhead/Anyhow), 8Ct., 40m Hill Sprint, Box Jump, Ladder 2in/2out, 800m run
Excellent work folks…strength, power, speed, agility, endurance. See you next time! (a wicked badge was earned!)
3hurdle drill, JJ2B/T, Hot Seat/Sun Gods, Plank, Squat Jump, ACP, 8ct, JM Rows, Crossover Abs, Flutter Kicks
(not picked: arm haulers, toe tap, back ext., crabwalk, hello dolly…)
Pull Up Progressions:
Bottom of Kip: Punch through
Top: KTE roll
Middle: Punch through & Float
Set 1: Jump PU, Lying JJ, Pikes
Set 2: Wall Ball, Good Mrng, Inchworm
Set 3: Quick Step/Suitcase Squat, Bear Crawl, Crunch
(Run 200m between sets…ah, good to be outside again)
Special thank you to Dr. Dave Leader of Optihealth for his lecture and Optimaxx samples!
Reminder: Sunday 2/13 Bloody Kettlebell Sunday Special 3pm; 4HB discussion 4pm.