Wednesday
Announcements
10/11/202 Schedule change. The Gym Will be closed on Saturday 10/10. The gym will be open for a session on Sunday 10/11/2020 @ 1:00pm
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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1
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http://cfiorlando.com/supps
Independence Fitness – Comp Training
A. CONDITIONING
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Alt. Samson Lunges
12 Alt. Groiners
:20 Overhead Plate Hold
Into…
3 ROUNDS
8/8 Tempo Split Squats
10 Plate OH Strict Press
12 Plate Sumo Deadlifts
100m Run (EZ→ Mod→ Hard)
Workout
Metcon (AMRAP – Reps)
4 SETS
ON A 4:00 RUNNING CLOCK…
400m Run
20 Plate Ground to OH (45/35)|(35/25)
Max Overhead Plate Walking Lunges in Remaining Time
-No Additional Rest b/t Sets-
(Score is Total Reps)
Post-Workout Strength
Metcon (Weight)
4 SETS
1:00 Heavy Barbell Back Rack Hold (Athlete’s Choice)
OR…
4 SETS
1:00 Heavy Sled Push (Athlete’s Choice)
-Rest 1:00 b/t Sets-
(Score is Weight)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
4 SETS FOR QUALITY
1:00 KB Floor Press in Glute Bridge
1:00 Quad Hold (Scaps Retracted)
1:00 KB Front Rack Hold
1:00 EZ Bike
-Rest as Needed b/t Sets-
(Score is Weight)