Hope everyone had a safe and happy 4th!
CLASS CANCELLATIONS THIS WEEK: Wed, July 5 (12PM); Thurs, July 6 (7AM). Thanks for bearing with us while we have a severely reduced coaching staff this week! All other classes are ON as scheduled, please check-in on Wodify.
DON’T MISS:
- Our CFIL Summer Newsletter: Read for important admin reminders, travel tips, upcoming BBQ, and more
- Our Hydration 101 blog post: We break down what it means to be well-hydrated and some practical tips to do so
Strength
Push Press (10-8-6-4-2)
Start with the set of 10 at approx. 50% of your max Push Press (if known) or approx. 60% of your max Strict Press. Then, going by feel, ascend in weight as the number of reps decrease. You should aim to feel like you’re close to your max number of reps on your sets of 6, 4, and 2.
Conditioning
“Unilaterally”
AMRAP 10′:
5 Right Arm Thrusters
5 Right Arm OH Lunges (Left Leg)
5 Left Arm Thrusters
5 Left Arm OH Lunges (Right Leg)
Rx: 50+ / 35+ (may use DB or KB)
Lunges are in place (front lunge) with arm locked out overhead. If you have difficulty keeping good positioning overhead, scale to Front Rack hold with same arm.
Record DB/KB weight to comments
Cool-Down
Lax Ball Pec Smash on wall or rig – 1+ mins/side
Pec Stretch (rig) – 1+ mins/side