TOMMY STRIKE

CFBB 0901

01 SEPTEMBER 2017 TOMMY STRIKE

Training Intent

– Skill: We have an EMOM superset of static gymnastics work with heavy farmer carries. Farmer carries need to be heavy and done unbroken.

– Metcon: This workout gets progressively harder as it progresses, but it’s a good opportunity for you to really work on pacing and breathing and cycling the barbell. This workout should be about moving at a consistent but deliberate pace. The biggest determining factor for making the time cap is your ability to cycle toes-to-bar. The remainder of the movements should not be too time consuming (barbell is intended to be light.) Advanced athletes should shoot for sub 18:00.

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Gymnastics
Metcon
EMOMx10
ODD Minutes: 150 Foot Heavy Farmer Carry
EVEN Minutes: 30s handstand hold or Handstand Walk
Metcon
For Time

Row 250 meters
50 Air Squats
25 Hang Power Cleans (115, 75)
Row 500 meters
50 Walking Lunges
20 Shoulder to Overhead (115, 75)
Row 750 meters
50 Toes to Bar
15 Hang Squat Cleans

Masters & Teens: 95/65
22 minute time cap
Goal’s Gym
Metcon (No Measure)
Hollow Hold: Accumulate 60s