Tuesday 07.02.2019

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1. CFNH Will be CLOSED in observance of our Independence Day this Thursday and Friday. Normal Open Gym Hours will be available Saturday.
2. Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE.

Warm-up Drills
I. Coach’s Choice (Spikeball!?)
II. Dynamic Drills
III. Mobility

I. Impact/Focus: “Task Priority Row”
(VS 10:00 Time Cap)
Complete the following for total time; Rest the exact time required to complete each interval before proceeding through the training evolution.

Row (kcal) x 21,18,15,12,9,6,3

Notes: After rowing 21 kcal for time, rest how long it took before proceeding into the round of 18 kcal.

Score total time to completion to comments.

Rest 3:00, Then…

II. “Double TABATA”
The Tabata interval sequence is:
8 Rounds of
(:20 seconds of maximal effort work x :10 seconds of rest)
Ring Push-ups/Push-ups

Rest 1:00, Then…

8 Rounds of
(:20 seconds of maximal effort work x :10 seconds of rest)
Abmat Sit-ups/GHD Sit-ups

Notes: Score High, Low, and Total Repetitions per movement.

Rest 3:00, Then…

III. “The American Exhale”
(VS 10:00 Time Cap)
Complete 3,6,9,12,15,18,21 reps of ‘Pause’ American Kettlebell Swings (24/16kg)

Notes: Rest 1:1, selecting a weight that may be accomplished in an unbroken fashion with efforts towards breathing control and incorporating a Pause at the end Range of Motion.

Skill Development
HERO WOD “ABBATE” Mission Briefing & Recovery Efforts

Samy Daghir

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