Participation: 6 with two newcomers. Welcome to Kurt and Jason.
Warmup: High Knees, Butt Kickers, Lunges, Bear Crawl &CFWUx1
WOD: 10 min AMRAP of
15 KB Swings
10 Ring Dips
The KB Swing is a great drill to develop the ability to explosively open the hip and extend the knees, as well as the all important mid-line stabilization. Focus was on keeping the intensity high. KB wts ranged from 2 pood to 25 # DB. Ring dip subs were jump to support and parallettes. Great job for everyone that came out this morning! Thanks for being there.
BREAK--BREAK
1130 and 1215 worked through a "Fight Gone Bad" derivative. The idea was to sustain maximum effort for ONE round (to simulate the output and intensity of a 400 point FGB--world class performance.) Scores ranged from the mid-70's up to the 130's. Drills were fully scaled for the range of athletes in attendance.
Several of the Screamers from the 1130 crew "ran it back" for another round at 30 seconds of max effort per exercise (Thanks for the idea, Tom Guthrie.)
The sequence and methodology were the same, although the intensity was markedly higher in the one-round format.
Temperature was over 100 degrees on the courts--and between all three classes, CFQ trained nearly 50 athletes today! Strong Work, everyone.
Hang Tough.
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