Wednesday

12
Jan

Wednesday

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

Warm-up (No Measure)

No Additional Conditioning.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

-GENERAL WARM-UP-

AMRAP x 5 MINUTES

30 Single or Double Unders

10 Tempo Air Squats (2121)

10 Intentional PVC Passes (belly tight!)

10 Single Plate Press (:01 Pause OH)

*After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below!

-QUICK OHS DRILL-

2 SETS w/ Empty Barbell…

5 Hang Muscle Snatch

5 Behind the Neck Press (Snatch Grip)

:10 Active OH Hold (Pressing Up Strong!)

3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong)

Strength

Overhead Squat (3×5)

3×5

Overhead Squat (Moderate-Heavy)*

*Same weight across for all sets.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

20-16-12*

Alt. DB Squat Snatch (50/35)|(35/20)

Up-Downs Over DB

(Score is Time)

KG DB: (22.5/15)|(15/9)

C. STRENGTH / GYMNASTICS

Squat Snatch (3-3-3-3-3)

3-3-3-3-3

Squat Snatch

(Score is Weight)

Goal: Start light and build to moderate with perfect mechanics. These do not need to be TNG. In fact, the preference for today is a quick breath, reset, and hit the next rep. Intention! We want these to be the building blocks for heavier lifts down the road.