
Psssst… CFNH’s Noon class returns Monday May 17th.
Get some, ninjas.
-Coach Samy
Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
Impact/Focus: Turkish Get-up AMRAP
Complete as many total reps as possible across the following intervals;
5:00 x Max Reps Turkish Get-ups (50/35lbs)
1:00 x Rest
3:00 x Max Reps Turkish Get-ups
1:00 x Rest
2:00 x Max Reps Turkish Get-ups
1:00 x Rest
Notes:
- Warm-up with lighter weights as needed – a minimum of a 10 rep buy in ensures a safe and prepared athlete is present for the start of the working intervals.
- If applicable apply additional time to the Armbar Mobility Drill (w/kettlebell) and the Shoulder Capsule Moblity Drill (w/kettlebell).
- Dumbbells or Kettlebells are viable options; the Rx guidelines of 50/35lbs and 24/16kg respectively may be scaled either lighter or heavier.
Post scores to comments.
“Albatross”
For time
Run 800m
Then…
7 Rounds of
5 x Pull-ups
7 x Reverse Burpees
Then…
Run 400m
Notes:
- Scaling will be covered during the whiteboard brief.
- Rx+ is 800m for the final run; 7 reps of Pull-ups and 10 reps of Reverse Burpees.
- Rx+ Reverse Burpees have an additional component: jump to rig with both hands to complete each rep.
Post scores to comments.
TGU’s- 42 w/ 50lb db
“Albatross”
14:05Rx+ (7 pull ups, 10 reverse burpees)
800 buy in and cash out
TGUs – 38 w/35# DB
Albatross – 15:04 (green band)