Programming Note:
For those of you following the new strength cycle please note the following:
- Choose 3 max 4 WODs a week. If you’re tired and feel overtrained, cut your WODs down to 2 times a week.
- Have a minimum of 3 hours between your strength training and WOD
- If you’re not confident with the positional lifts, focus on the full movement instead.
- Skip all strength work in the daily programming and follow the “level 2” skill work in Sports programming.
- Stay consistent with the program, do not bypass the core work or the accessory movements.
- Eat more, sleep more, and take care of your body.
Members training for the 2014 CF Games season should be following the strength cycle and Sports Level 1 or 2 skill work. The level 1 and 2 skill work will help athletes develop their competence in higher level CF movements seen mostly in competition.
If you have any questions don’t be afraid to ask.
~ Matt
CFP Head Coach
Fitness
A. Snatch Progressions
B. 3 Rounds AFAP
200M Run/Row
21 x Russian Swings
12 x Wallballs
Performance
A. TNG Power Snatch – 5 x 3
B. 3 Rounds AFAP
400M Run
21 x American/Russian Swings @ 1.5 pood/1 pood
12 x Wallballs @ 20lb/14lb
Sport
Level 2
A. 2 Sets NFT
10 x MU Progressions (Box or knees)
10 x Dead Hang Pull-ups
10 x Strict Ring Dips
Level 1
A. 3 Sets NFT
ME – UB Set Weighted Muscle-ups @ 20lb
B. 3 Rounds AFAP
400M Run
21 x UB American Swings @ 1.5 pood/1 pood
12 x UB Wallballs @ 25lb/16lb
-Post results under comments