WEEK 11 DAY 1
PREP 1
2 rounds
15 supinated grip scapular pull-up
15 scapular activation (laying on the ground)
PREP 2
3 rounds
8 strict chin-up/ 12 inverted rows
10-10 banded pall-off press
1 minute plank
STRENGTH 1
4 rounds
1 (seated) legless rope climb/ 3-5 strict chin-up
6-8 single-legged squat on each side (egyik, maid másik oldal, no alternating)
1:00 rest
STRENGTH 2
4 rounds
8-8 DB single-arm row @30/ 15
16 double KB/ DB reverse lunges @24-24/ 15-15
1:30 rest
CONDITIONING
3 rounds
1:00 double DB burpee box step-overs @22.5-22.5/ 12.5-12.5 other option: burpee box jump 🙂
1:00 rest
CFVP Class WOD
"Mixed Interval"
4 rounds
1:00 row/ ski/ bike erg/ air bike
1:00 toes-to-bars
1:00 power snatch @42.5/ 25
1:00 rest
WEEK 11 DAY 2
PREP
2 rounds
10x belly inhale + 3-5 sec hollow body hold
10-10 bulgarian split squat
10-10 DB singe-legged deadlift @15/ 10
STRENGTH 1
4 rounds
max L-sit hold on two DB's
8-8 KB bulgarian split squat @24/ 16
8-8 DB single-legged deadlift @22.5/ 15
1:30 rest between rounds
STRENGTH 2
4 rounds
5 pause snatch pull @80% of 1 RM snatch (3 mp stop start pozíció, 3 mp stop térdfelett felfelé és 3 mp stop térd alatt lefelé •3 sec stop start position, 3 sec stop below the knee on the way up and down•)
8-10 strict toes-to-bars
2:00 rest between rounds
CFVP Class WOD:
"Clean and Jerk ladder"
AMRAP 15:
15 clean and jerk @40/ 25
30 box jumps
15 clean and jerk @60/ 30
30 box jumps
15 clean and jerk @80/ 35
30 box jumps
max clean and jerk @85-100/ 40
WEEK 11 DAY 3
PREP
2-3 rounds
10 romanian deadlift @40/ 25
15 goblet squat @16/ 12
15 scap pull-ups
20 glute bridge
PRACTICE 1
EMOM 5:
1 clean pull – 1 hang power clean – 1 touch and go squat clean
@40/ 25
STRENGTH
10x every 1:30
1 clean pull – 1 hang power clean – 1 touch and go squat clean @heavy
CONDITIONING
4 rounds every 3:00
1 clean pull – 3 hang power clean – max front squats @60/ 35 (no pause !!! nines szünet a front squatban sem alul, sem felül. Ha meg kell állni fennt, vége a sorozatnak)
CFVP Class WOD
"Skill EMOM"
EMOM 16:
(1) 12 box jump overs
(2) max single-legged squats (alt.)
(3) 12 box jump overs
(4) max muscle-ups
Score: total number of pistols and muscle-ups
WEEK 11 DAY 4
PREP
EMOM 10:
(1) single-under
(2) 10 sit-ups + 10 air squats
PRACTICE
EMOM 10:
(1) 30 sec max double-under
(2) 10-15 sec hanging l-sit hold (30 sec cap, max 2 attempts)
CONDITIONING
4 rounds
2:00 work/ 2:00 rest
20/ 15 cal bike erg or 15/ 9 cal air bike
max distance handstand walk or kipping HSPU in remaining time
CFVP Class WOD
"DAY DREAM"
2 Rounds For Time:
100 double-under/ 200 single-under
50 wall-balls @9/ 6
40 KB-swing (american) @24/ 16
30 burpees
WEEK 11 DAY 5
PREP 1
3 rounds
100 single-under
15 romanian deadlift @40/ 25 (quality !!!)
PREP 2
3 rounds
50 reps or 1 min double-under
15 good morning @30/ 20 (quality !!!)
STRENGTH
back squat waves 9x every 2:00 (total 18 min)
5-3-1 5-3-1 5-3-1
5 = light
3 = medium
1 = heavy
CFVP Class WOD
"Power Up"
AMRAP 15:
9 hang power searches @50/ 25
15 push-ups
21 sit-ups
