Saturday

22
Jan

Saturday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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Independence Fitness – Comp Training

A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Wear a 20# vest and alternate between 1:00 Run / 1:00 Walking. Once the clock starts, no stopping…pick a pace you can sustain a steady jog and brisk walk.

(No Measure)
Goal: Just move for 20:00 with the additional weight on your body. This should be a grind…at some point you will want to stop — don’t unless you absolutely need to. After you get to the 15:00 mark, visualize yourself at the end of a workout and put yourself in the state of mind that you will finish no matter what.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 Cardio of Choice (Run / Row / Bike)

Immediately into…

3 SETS (7:00 CAP) w/ an empty barbell

5 Snatch Grip Deadlift

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

10 Elbow Punches

5 Front Squats

Workout

Metcon (Time)

FOR TIME*

30 Power Snatch (135/95)|(95/65)

*Every minute starting at 3,2,1 GO, perform 5 Front Squats.

-10:00 Time Cap-

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

20 ROUNDS FOR TIME*

3 Front Squats (135/95)|(95/65)

3 Power Snatch

*Alternate every round. Partner 1 completes a round while Partner 2 rests.

(Score is Time)

KG BB: (60/45)|(45/30)

Post-Workout Strength

On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch (Heavy 1-Rep )

On a 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Hang Squat Snatch

(Score is Weight)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength — rest and recover. If you have time, find a quiet space to reflect on your goals for 2021 and be grateful for another solid week of training.