Saturday

12
Feb

Saturday

Announcements

NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
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https://cfiorlandomembers.com/referral
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Independence Fitness – Comp Training

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

2 SETS

:15 Lateral Leg Swings (R)

:15 Lateral Leg Swings (L)

:15 Butt Kickers

:15 High Knees

:15 Squat Jumps

:15 Tuck Jumps

-:30 Rest b/t Sets-

Into…

2 SETS

100m Jog

10 Med Ball Front Squats (Athlete Choice)

5 Box Jumps (Athlete Choice)

-:30 Rest b/t Sets-

Workout

“GALENTINES” (Time)

FOR TIME*

50-40-30-20-10*

Double Unders

Sit-Ups

*After each ODD round of “ANNIE” 50/30/10, complete 1 round of “KELLY”. No additional work in the EVEN rounds.

1 Round of KELLY…

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)|(14/10)

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME

60 Double Unders

60 Sit-Ups

400m Team Run

60 Box Jumps (24/20)

60 Wall Balls (20/14)|(14/10)

*P1 works while P2 rests. Split work evenly as needed. Run together.

(Score is Time)

KG WB: (9/6)|(6/5)

C. STRENGTH / GYMNASTICS

Back Squat (Heavy 3-Rep )

ON A 10:00 RUNNING CLOCK…

Build to a Heavy Set of 3 Back Squat*

*Bar starts empty in the rack

(Score is Weight)

-Rest 2:00-

Shoulder to Overhead (Heavy 3-Rep )

ON A 10:00 RUNNING CLOCK…

Build to a Heavy Set of 3 Shoulder to Overhead*

*Bar starts empty in the rack

(Score is Weight)

Goal: Get used to building to a “”heavy”” on a short clock with back to back efforts. Both times the bar starts empty and in the rack. Attempts only within the 10min period count. Manage your time wisely. Have your three numbers in mind — safety score, +10% score, gamble score.