Friday

22
Oct

Friday

Announcements

**ADJUSTED SCHEDULE** This Saturday 10/24 we will be having a 6:30pm class instead of a 9:00am class.
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Workout visibility 5am the day of the workout the WOD will be visible for you to see. If you need to know the workouts in advance for some reason message Tyrone.
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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

30 Wall Balls (20/14)

20/15 Cal Row

100 Double Unders

(Score is Rounds + Reps)

-Rest 3:00-

AMRAP x 3 MINUTES

Max Shoulder to Overhead (185/135)

(Score is Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Empty Barbell Good Mornings

20 Glute Bridge-Ups

Into…

3 ROUNDS

10 Empty Barbell Romanian Deadlifts

10 Kipping Swings

10 V-Ups

Strength

Deadlift (1×3)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Deadlift

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-18-15-18-21

DB Deadlift (50/35)|(35/20)*

Toes to Bar

*Both heads of each DB must touch the ground each time.

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS

Barbell Complex…

2 Power Clean

2 Front Squat

2 Hang Power Clean

*Start moderate-light and build each set toward moderate-heavy. No trainwreck lifts! Everything should be smooth from set 1 through set 5.

(Score is Weight)

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Athlete Choice for Active Recovery*

*Run, bike, row, swim, hike, or flow for 10:00 at an easy pace. Goal here is to just move your body and maintain a steady nasal breathing pattern.

(No Measure)