Warm up: 400 m run/500 m row/200 vc; 20 jumpin jacks, 15 squats, 25 calve jumps, 10 knee tucks, 10 high kicks, 10 lunges w/ twist, 10 lateral squats, 10 inside/out, 10 outside/in, 10 mtn clmbrs, 10 split jumps
Mobility: Twisted Spiderman
Skill/Focus: Box Squats
Warm up to working weight and find appropriate height
10 x 2 box squats @65-70% of your 1rm back squat (dynamic effort)
Level 3
10 oh walking lunges 50-55#/35#
5 strict chin ups
10 clapping push ups
5 RFT
Level 2
10 oh walking lunges 45#/25#
5 shin ups
10 pop off push ups
5 RFT
Level 1
10 oh walking lunges
5 mod chin ups
10 hr push ups or push ups5 RFT
Post box squat weight/time for score
Congratulations to all our phenomenal CF Jag athletes that competed this past weekend!!
To Taylar for her giving her all in a HIGHLY competitive field of Elite athletes. We are very proud of you!
To Brian for taking home 2nd place in his first ever CF competition! And to Glenn for an outstanding performance in the Men's Rx! Great job representing to both of you!!
Great job guys!
Mobility: Twisted Spiderman
Skill/Focus: Box Squats
Warm up to working weight and find appropriate height
10 x 2 box squats @65-70% of your 1rm back squat (dynamic effort)
Level 3
10 oh walking lunges 50-55#/35#
5 strict chin ups
10 clapping push ups
5 RFT
Level 2
10 oh walking lunges 45#/25#
5 shin ups
10 pop off push ups
5 RFT
Level 1
10 oh walking lunges
5 mod chin ups
10 hr push ups or push ups5 RFT
Post box squat weight/time for score
Congratulations to all our phenomenal CF Jag athletes that competed this past weekend!!
To Taylar for her giving her all in a HIGHLY competitive field of Elite athletes. We are very proud of you!
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To Brian for taking home 2nd place in his first ever CF competition! And to Glenn for an outstanding performance in the Men's Rx! Great job representing to both of you!!
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