Gymnastics Technique

5 x 10-20 Hip taps

Work on straight lines, heel to palm
CFO Class: Gymnastics Strength

On 2mins x 10mins:
25ft handstand walk + max strict handstand push-ups

Class: Option

40s Plank hold
max push-ups

We are looking to fatigue shoulder stability going into the bodyweight pressing strength of strict hspu or push-ups. Athletes should not be ‘pushing’ the envelope and testing their skills here, but rather focused on training by building a base strength. This means, no max outs for today, build your training patience.
CFO Class: MetCon

4 rounds for time of:
21 Deadlifts 185/135lbs
9 Power Cleans 185/135 lbs
15 Bar Facing Burpees

A weightlifting biased MetCon, today athletes are asked to move a fairy heavy load over many, many reps. We are building a weightlifting base off of the hip hinge. Today, during the deadlift we can expect a more relaxed and consistent hip hinge, on the power cleans we will be executing powerful hip hinges in singles with speed and power into each and every single rep. The burpees should be a break or a time to relax the hips, athletes can do this by driving as much as possible out of the burpee with our upper body. This is a high volume workout where initial intensities will have to be governed in order to ensure our paces are sustainable. If we come out on the first round with the intentions of anything beyond moving the barbell well the later rounds will suffer for it.
Aerobic Conditioning

6 rounds, accellerating in speed each round:
1min Bike for cals
1min Row for cals
1min Shuttle run 25ft

2mins rest
Midback Accessory Protocol

3 sets of:
10 Trap 3’s
20 Band pull aparts
10 Banded scaptions