October 2023 - CFCF New

A Gymnast’s Party

October 30, 2023

4 Rounds, 5:00 Clock:
75′ Handstand Walk Buy-in (25′ Lengths)

Then AMRAP w/Remaining Time Of:
10 Box Jumps (24/20)
10 Burpees
15 Sit-ups
*Rest 2:00 between rounds, pick up where you left off after buy-in

Level 2: Max 90s HS walk OR 5 wall walk buy-in. (20/16″)
Level 1: 5 No push-up inch worms, Box/Bar Burpees (8″/45lb plate), Box Mountain Climbers

Back Squat 5-3-3-3

October 29, 2023

Back Squat for load:
#1: 2×5 reps @ 70%
#2: 2×3 reps @ 75%
#3: 1×3 reps @ 80%
#4: 1×3 reps @ 85%

A Powerlifting Gymnast

October 29, 2023

4 Rounds For Time:
10 Deadlifts (225/155)
10 Toes-to-Bar

Level 2: (155/105), Toes-Near-Bar
Level 1: (105/75), V-ups OR Box Mason Twists

Shoulder Press 5-5-3-2

October 26, 2023

Shoulder Press for load:
#1: 2×5 reps @ 70%
#2: 2×5 reps @ 75%
#3: 1×3 reps @ 80%
#4: 1×2 reps @ 85%

Friday Is For The Reps

October 26, 2023

3 Rounds For Time, Incrementing Reps & Alternating Movements:
10, 20, 30 Overhead Squats (95/65)
100, 75, 50 Double Unders

Level 2: (75/55), DU Practice: 2 mins, 1min, 1 min
Level 1: Front Squats (45/35) OR Goblet Squats (25/15)

Hanging W/My Buddy For 35:00

October 25, 2023

With 35:00 On The Clock With A Partner:
4k Row Buy-in

AMRAP w/Remaining Time Of:
20 V-ups
20 Push-ups
20 Over-Unders
https://www.youtube.com/watch?v=iHydcAEYu-M
*1 Partner Working At A Time Throughout Workout

Level 2: Alt. Arm & Leg V-ups, Banded Push-ups, Over-under: jump to side, crawl under
Level 1: 3k Row, Wall Mountain Climbers (L+R=1), Bar Push-ups, 20 Cal. Bike for over unders OR broad jump + up down = 1 over-under