How is everyone feeling after Monday's 50 box jumps (and T2B, and Push Jerks, and Muscle Cleans)? Here's Kate looking cool and collected as she motors through all of those jumps!


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

1. 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 (10 min)

2. Super front rack mobilization: 1 min/side and Pry Squat: accrue :60-:90s

3. Front squat

  • 3-3-3-2-2-2.

Six sets to work up to the heaviest double you can handle today. (20 min)

4. “Gilfoyle” Five rounds for time of:

  • Run 200m
  • 10 Front squats @ 50% 1RM

10 minute cut-off.

LIII: as written LII: if you’re not cleared for front squats, dumbbell squats LI: three rounds not for time

5. Couch Stretch: 2min/side




Have fun!