Thursday

Sebastian Inguanez doing Rope Climbs During CFS 5

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS 

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry  

(Mobility) KB Rectus Femoris

(Warm-Up) 3 x 5x5sec Banded Wide Stance Squats

(A) Thruster M/E 

&

(B) In teams of 2 for time-10.9.8.7.6.5.4.3.2.1 Kipping Pull-ups, Thrusters@70%1rm, Box Jumps 24/20" 

(C) Intervals 60sec:30sec x 5 Bike or 180sec:90sec x 3 Row 

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM COACH J (Pre-Workout Mobility) See the Mobility Master about your limitations. Attack your biggest limitation until it is fixed. Then move on. We will mobilise for the movements in the workout as a group (Pre-Workout SSS) Work through the activation or plyo phase of the crossover symmetry system (Mobility) Your Coach will demo (Warm Up) Use a orange or red band but maintain position (A) CFS Rules Apply (B) Partition the reps as needed between the 2 athletes If you use a band, pick a band that you can only do 5 or less with. Use this workout to get stronger on the pull-ups (C) The row intervals fit nicely in here (Post Workout SSS)  Work through the recovery system or iron scap of the Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover

INTERMEDIATE & MASTERS 40-49YRS  
   

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry  

(Mobility) KB Rectus Femoris

(Warm-Up) 3 x 5x5sec Banded Wide Stance Squats

(A) Wide Stance Back Squat 5x5 

&

(B) Bench Press 5x1

&

(C) Individually for max reps-8 Rounds 5 Kipping C2Bar, 3 Bench Press@70%1rm

or 

(A) Thruster M/E 

&

(B) In teams of 2 for time-10.9.8.7.6.5.4.3.2.1 Kipping C2Bar, Thrusters@70%1rm, Box Jumps 24/20" 

(D) Intervals 60sec:30sec x 5 Bike or 180sec:90sec x 3 Row 

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM COACH J (Pre-Workout Mobility) See the Mobility Master about your limitations. Attack your biggest limitation until it is fixed. Then move on. We will mobilise for the movements in the workout as a group (Pre-Workout SSS) Work through the activation or plyo phase of the crossover symmetry system (Mobility) Your Coach will demo (Warm Up) Use a orange or red band but maintain position (A) Squat 2 more weeks to go, keep fighting for weight increases. (B) I will have a CrossFit Football style program for upper body running most of the year so record your weights and keep fighting for increases. If your doing the Teams of 2 workout, partition the reps as needed between the 2 athletes (C) If you feel that you can do more then 40reps in the session, do the advanced version of part C (D) The row intervals fit nicely in here (Post Workout SSS)  Work through the recovery system or iron scap of the Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover

ADVANCED 

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry  

(Mobility) KB Rectus Femoris

(Warm-Up) 3 x 5x5sec Banded Wide Stance Squats

(A) Wide Stance Back Squat 5x5 

(B) Bench Press 5x1 

(C) Individually for max reps-8 Rounds Kipping or Butterfly C2B, 3 Bench Press@70%1rm 

(D) Intervals 60sec:30sec x 5 Bike or 180sec:90sec x 3 Row 

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM COACH J (Pre-Workout Mobility) See the Mobility Master about your limitations. Attack your biggest limitation until it is fixed. Then move on. We will mobilise for the movements in the workout as a group (Pre-Workout SSS) Work through the activation or plyo phase of the crossover symmetry system (Mobility) Your Coach will demo (Warm Up) Use a orange or red band but maintain position (A) 2 more weeks to go, keep fighting for weight increases (B) I will have a CrossFit Football style program for upper body running most of the year so record your weights and keep fighting for increases (C) If you can't do this weight unbroken go lighter (D) The row intervals fit nicely in here (Post Workout SSS)  Work through the recovery system or iron scap of the Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover