We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
A1. Squat 3, 3, 3 @ 31X1 tempo, rest 2 minutes
A2. Weighted Ring Dips, 3-4 reps x 3 sets, rest 2 minutes
3 rounds of:
15 box jumps (24”/20”)
10 yard overhead walking lunge (35lbs/25lbs)
20 kettlebell snatches (1.5pd/1pd)
10 yard overhead walking lunge
For squats, tempo is 3 seconds down, 1 second pause, explode up, 1 second to breathe and reset. Complete a set of squats, rest 2 minutes, then a set of ring dips, then rest 2 minutes. If you get 4 weighted dips or 3 weighted dips easily, add weight for the next set. If you can’t do unassisted ring dips, use the smallest band that will allow you to do 3 or 4 full-depth ring dips.
For the metcon, set up a box 10 yards away from a kettlebell and use the in-between distance for your overhead walking lunges. Hold a single plate overhead for the walking lunges. For the kettlebell snatches, complete 20 total, breaking them up between your arms however you want.