Saturday
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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https://cfiorlandomembers.com/cfics1
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Independence Fitness – Comp Training
A. CONDITIONING
B. 60:00 GPP
Metcon (AMRAP – Rounds and Reps)
“PAZ”
ON 6:00 RUNNING CLOCK…
Complete 1000m Run*
Into…
AMRAP x 22 MINUTES
23 Air Squats
7 Burpees
14 Push-Ups
Into…
ON 6:00 RUNNING CLOCK…
Complete 1000m Run
*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.
**Wear a 20# Vest
(Score is Rounds + Reps)
Warm-up
Warm-up (No Measure)
2 ROUNDS
15/12 Cal Row
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC OH Lunge
Into…
2 ROUNDS
15/12 Cal Row
10 Barbell Hang High Pulls
10 Hang Muscle Snatches
:30 OH Barbell Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
1 Hang Power Snatch (95/65)|(65/45)
2 OH Reverse Lunge
3 Cal Row
*Hang Power Snatch Reps Increase by 1, OH Reverse Lunge by 2, Cal Row by 3 each round. 1-2-3…2-4-6…3-6-9 and so on.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Roll Upper Back
3:00 Foam Roll Quads & IT Band
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 21 MINUTES
MIN 1 – :45 EZ Pace Bike
MIN 2 – :45 HS Hold on Wall*
MIN 3- :45 Smooth Alt Pistols (For Quality)
*Take rests within the :45 as needed. Look for high-quality position in the HS Hold…once the form starts to breakdown, come off wall and kick back up when ready.
(No Measure)