Tuesday

19
Oct

Tuesday

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)

FOR TIME

1000m Row

-Rest Equal Time-

800m Row

-Rest Equal Time-

600m Row

-Rest Equal Time-

400m Row

-Rest Equal Time-

200m Row

-Rest Equal Time-

1000m Row*

*Yes, you finish with another 1000m Row on short rest! Try to match or beat your first time.

(Score is Time)

B. 60:00 GPP

Warm-up (No Measure)

*Keep all loads in the Back Squat moderate and relative to the set being performed…move for quality and precision.

Warm-up

Warm-up (No Measure)

3 ROUNDS

9 Up-Downs

7 DB Goblet Cyclist Squats*

5/5 DB Push Press

*Close stance Squat with heels on plate.

Following the warm-up go into your teaching of the Back Squat then review the movements for the workout.

Strength

Back Squat (3-2-1-3-2-1)

ON A 20:00 RUNNING CLOCK…

3-2-1-3-2-1

Back Squat*

*Wave loading…Each corresponding set is heavier than the first.

(Score is Weight)

Workout

Metcon (Time)

8 ROUNDS FOR TIME

8 Alt. Single DB Up-Downs (50/35)|(35/20)

10 DB Goblet Squats

12 Alt. DB Snatch

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Samson Stretch (R)

3:00 Saddle Pose

1:00 Samson Stretch (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Deload Week for BS & SP — We will come back to next week with 1RM retest. Goal this week is to keep it light and perfect mechanics.

Back Squat (1×5, 1×5, 1×5)

BACK SQUAT

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.

(Score is Weight)

Shoulder Press (1×5, 1×5, 1×5)

STRICT PRESS

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.

(Score is Weight)