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Independence Fitness – Comp Training
A. CONDITIONING
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – :45 Unbroken Double Unders*
MIN 2 – :45 Strict Pull-Ups
MIN 3 – :45 Burpees to Target
*Each time you miss a DU, perform (3) HR Push-Ups post-workout. For example, if you miss (3) Double Unders, you will need to perform (9) HR Push-Ups
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
20 Pike Shoulder Taps
10 Bootstrappers
5 Inch Worms + Push-up
Into…
TABATA: 4 SETS, :20 ON / :10 OFF
MOVT 1 – Jumping Jacks*
MOVT 2 – PVC Pass Thru**
*Jumping Jacks change to Jump Rope after 1st round: Single Unders, Alt Leg, Double Unders
**PVC Pass Thru changes each round:
1st = PVC Pass Thru
2nd = Single Arm (R) Strict Press w/ DB
3rd = Single Arm (L) Strict Press w/ DB
4th = Alt. DB Snatches
Workout
Metcon (Time)
FOR TIME
1 Mile Run
Immediately Into…
2 ROUNDS
80 Double Unders
40 Power Snatch (95/65)|(65/45)
20 Burpees
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
1 Mile Run
Immediately Into…
2 ROUNDS
160 Double Unders
80 Power Snatch (95/65)|(65/45)
40 Burpees
*Run to be completed together, each partner holding one end of the same jump rope. In the rounds, P1 works while P2 holds plank. Switch as needed.
(Score is Time)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
Athlete’s Choice! Pick 2 out of 3…
Metcon (Distance)
EVERY 3:00 FOR 4 SETS
2:00 Max Distance HS Walk
1:00 Rest
(Score is Longest Distance)
Metcon (AMRAP – Reps)
5 SETS FOR MAX REPS
Bodyweight Bench Press
-Rest as Needed b/t Sets-
(Score is Reps)
Metcon (No Measure)
3 SETS
30 Barbell Curls
20 Tempo Barbell Strict Press (11×3)
10 Strict Toes 2 Bar
-Rest as Needed b/t Sets-
(No Measure)