Monday

18
Oct

Monday

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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Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

10 SETS

12/10 Cal Bike

-:15 Rest-

15′ HS Walk

-:15 Rest-

(Score is Time)

Metcon (Time)

5 ROUNDS FOR TIME

8-12 Unbroken Chest 2 Bar Pull-Ups*

35 Unbroken Double Unders

*Choose a number of Pull-Ups that challenges you but you think you can accomplish. All PU and DU must be done unbroken. For the DU, if you trip-up…start the set over until you complete 35 unbroken.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

200m Run

Into…

3 ROUNDS

10 Step-Ups

5/5 Moose Antlers

10 Elbow Punches

5 Strict Press

Following the warm-up go into a quick review of the Push Press then go into your teaching of getting after a max Box Jump.

Skill

Metcon (Distance)

ON A 12:00 RUNNING CLOCK…

Find a Max Height Box Jump*

*Max one step into Jump. Step or climb down mandatory.

(Score is Height)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

9 Box Jump Overs (24/20)

6 Push Press (115/75)|(75/55)

200m Run

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

*Start moderate and build to heavy set of 10 for both lifts. Rest at least a FULL 10:00 b/t your two tests. You should warm-up with moderate+ loads prior to any working sets. Hitting 9 or 10 tough reps with sound mechanics in that final set is the goal. If you are able to perform 11+ you’ve gone too light. If you are 8 reps or less, you’ve gone too heavy.

Power Snatch (1×10)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy Set of 10 Power Snatch

(Score is Weight)

Clean and Jerk (1×10)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy Set of 10 Power Clean & Jerk

(Score is Weight)