Wednesday

29
Sep

Wednesday

Announcements

We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
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https://cfiorlandomembers.com/cfics1

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Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Goat #1

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 – Goat #2

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

*Goal for the “Goat” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

5 Inch Worm + Push-Up

3-5 Wall Walks

10/10 Single Leg Glute Bridges

10/10 Single Leg RDL w/ empty barbell

Extended Warm-up

Metcon (No Measure)

EVERY 2:00 x 6 SETS

:30 Handstand Hold

3-5 Negative Handstand Push-Ups or Pike Push-Ups

5 TNG Deadlifts*

*Building Past Workout Weight

(No Measure)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ATHLETE’S CHOICE…

Pick 1 and Complete for Time

“FRIENDLY FRAN” (Time)

3 ROUNDS FOR TIME

21 Thrusters (115/85)

21 C2B Pull-Ups

(Score is Time)

“NASTY NANCY” (Time)

5 ROUNDS FOR TIME

500m Run

15 OHS (185/125)*

15 Bar-Facing Burpees

*Option to complete this workout at (135/95)

(Score is Time)