WORKOUT OF THE DAY 25042022

CROSSFIT
AMRAP 12:
10 burpees
25 double-unders
 
After Party:
6 sets for load:
3 shoulder presses from the floor
– Rest 1:00-1:30 between sets.

CROSSFIT BASICS
AMRAP 12:
10 burpees
30 single-unders
 
After Party:
6 sets for load:
3 shoulder presses from the floor
– Rest 1:00-1:30 between sets.
​
POST WORKOUT
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
 
CFP+ PERFORMANCE
8 sets:
Every 2:00 complete:
2 push presses + 1 push jerk
– Increase load across as many sets as possible.
 
OFF-PEAK PROGRAM
CFP ENGINE BUILDER
Row
​100m Fastest Pace (86-88%)
200m Faster Pace (84-86%) 
350m Faster Pace (82-84%)
400m Fast Pace (80-82%)
550m Fast Pace (78-80%)
400m Fast Pace (80-82%)
350m Faster Pace (82-84%)
200m Faster Pace (84-86%)
100m Fastest Pace (86-88%)
*Rest 1 Min between reps.
 
CFP BARBELL CLUB
3 Tempo front squat (5 seconds down and 5 seconds up) 
3 Tempo front squat (5 seconds down and 5 seconds up) 
3 Tempo front squat (5 seconds down and 5 seconds up) 
3 Tempo front squat (5 seconds down and 5 seconds up) 

*Rest as needed in between sets
 
Front Squat 1-1-1-1
Build to a heavy single
 
CFP GYMNASTY
5mins Practice Ring Dips
5mins Practice Ring pull ups
10mins Practice Ring Muscle ups
10mins Practice Skin the Cat