asyncronized Sharing and caring about our box pistols at PVCF!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work

 

1. Warm-up A: 100 double-unders

 

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

 

3. Push Press

  • 3-3-3-2-2-2

 Six sets to work up to the heaviest double you can handle today. Try to make your heavy triple from last time your first double today.

 

4. “Pretty Basic”

  • 400m farmer’s carry
  • 6 lunges

For every time you put down your load you will do 6 lunges at the END of completing the 400m carry. Score is total time to completion, including lunges.

 

Ten minute cut-off.

 

LIII: FC 70/53, weighted lunges w/ 40-50% of FC load

LII: FC load as desired, unweighted lunges

LI: FC load as desired

 

Have fun!