CF864 Strength and Conditioning
Immediately Jesus reached out his hand and caught him. “You of little faith,” he said, “why did you doubt?”
-Matthew 14:31
“A little faith will bring your soul to heaven, but a lot of faith will bring heaven to your soul.”
-Dwight L. Moody
Hump Day WOD’s – start at: 5:15a.m./9:00a.m.
Constantly Varied – Be Prepared for the Unexpected
-CrossFit
ALL WODs / Buy In – start as a group.
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In – Starts as a group
c.) WOD – AMRAP 15
5 One Arm KBS
10 Dips
15 Weighted Step ups
Movement Standards:
KBS = 5 each arm / Load – AHAP (with good form)
Dips = (ring or bar) must be Full ROM / NO bands
If unable to complete 10 unassisted dips – hold lockout (top of dip) 30 seconds each round. Start to include dips in your goat work / skill work until you build the strength to complete them.
Weighted Step ups = Holding one KB. Alternate legs each step. Each step equals 1 rep – 15 total steps. AHAP
d.) Cash Out – Finish Strong
Skill Work – “Grace” Barbells for Boobs (coming up soon)
Rack Position / OH Position
Have a great Wednesday!
Never Give Up!
Jay and Janice