CF864 Strength and Conditioning

The skies display his craftsmanship. Day after day they continue to speak; night after night they make him known.
-Psalm 19:1-2

“The Christian does not think God will love us because we are good, but that God will make us good because He loves us.”
-C.S. Lewis

Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

ALL WODs / Buy In – start as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility

b.) WOD 21-15-9 reps for time:

Squat Clean – 135/95 Pound
HSPU

Rx Movement Standards on Clean
-This is a full squat clean (depth)
-Feet under hips. Hands grip bar outside of knees
-The barbell starts on the ground
-The bar moves from the ground to the shoulders.
-The barbell must come all the way up to the shoulders.
-Hips and knees fully extended and the elbows in front of the bar.
-No bouncing

Rx Movement Standards on HSPU
-Movement begins at the top of a handstand with the arms fully locked out.
-The heels or toes on the wall (back or chest against wall is acceptable)
-At the bottom of each rep, the head touches the ground.
-At the top of each rep, the arms return to fully locked out with the heels/feet on the wall. No bent elbows at the top of the rep.
-Kipping is allowed.
-All reps must be full range of motion if Rx. If you miss full range on any rep – don’t count it.

Scale to your strength/fitness level.

c.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

If you don’t meet ALL of the above – you are NOT RX.
Your form is just as (or more) important than the load on the bar.
Never sacrifice form in an effort to complete the WOD Rx.

Work Hard to get stronger and better at what you do and have fun!

“Routine is the Enemy”
Constantly Varied – Be Prepared for the unexpected

be strong!
Jay and Janice