WODs

a) mobility 4min
rom drills

b) clean warm up 5-10min

c) squat squat clean 12min
build to heavy squat clean

d) conditioning 18min
CF GAMES EVENT 4
"Elizabeth Elevated"
21-15-9-9-9 reps for time
squat cleans 60/40
dips with support hold

during each round the dips must split into 3 sets with each beginning with a dip support hold. meaning, the first round will be a 7sec support hold then 7 dips, a second 7sec support hold then 7 dips and a third 7sec hold then 7 dips for a total of 21 reps. the round of 15 will be broken into 3 sets of 5sec hold with 5 dips, while the rounds of 9 will be broken into 3 sets of 3sec hold and dips.

a) mobility 4min
1:00 each
hip crossover
kneeling lat stretch
samson stretch
plank hold

b) warm up 4min
1:00 bike / row
1:00 straight leg sit ups
1:00 row / bike
1:00 ring rows

c) conditioning 35min
CF GAMES EVENT 1
"Bike to Work"
for time
75 toes to bar
150/120cal bike
75 pull ups
150/120cal row

rest day

GAMES MANIA

a) mobility 4min
1:00 each
sumo squat stretch
samson stretch
scorpions
hip cirlces (30s each)

b) warm up 5min
2 rounds
100m run
1 round of "Cindy"*

*5 pull ups
10 push ups
15 squats

c) back squat 15min
for total load
5 sets of 2

d) conditioning 16min
on the 2:00 x 8 rounds
100m run
max rounds of "Cindy"

*pick up where you left off each round

a) mobility 4min
1:00 each
calf stretches
curtsy squats
scorpions
plank

b) warm up 5min
2 rounds
5 sit ups
5 box jumps 60/50
5 front rack reverse lunges 35/25
5 push press

c) conditioning 30min
amrap 30min
60 abmat sit ups
45 box jumps 60/50
30 front rack reverse lunges 35/25
15 push press 35/25