Monday

13
Sep

Monday

Announcements

We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
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https://cfiorlandomembers.com/cfics1

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Independence Fitness – Comp Training

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NCCOMPETE MEMO

Warm-up (No Measure)

No additional work this week. Last week included 9 tests between the Hero workouts, 2RMs, and 1RMs. Take this week to reduce volume and reduce training stress. Enjoy a full week of training with class with no additional work. Rest on any days that you’d like but try to get at least (3) solid class sessions in the books.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Leg Swings

5 Bootstrappers

5 Inch Worms + Push-Up

5/5 Single Leg RDL

Into…

2 ROUNDS

:20 Hollow Hold

10 Good Mornings

8 Groiners

6 Up-Downs with Jump*

*Focus on a tall jump at the top of the Up-Down, emphasizing opening the hips at the top of the jump.

Extended Warm-up

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – Building to Heavy 5-Rep Deadlift*

MIN 2 – 20 Hollow Rocks

*Start moderate and build each round. Goal is to end very close or slightly above workout weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

10-8-6

Deadlifts (315/205)|(225/155)

10-20-30

Burpee to Target*

*Ideally 6″ Above Standing Reach

(Score is Time)