CFF 06/22-06/27/26

WORKOUTS FOR THE WEEK:
MONDAY 
MUSCULAR ENDURANCE 
5 x Max Rep Feet Elevated Body Rows (3 RIR)
Rest 1:30
Score: Reps Per Set
Scaling Options
Beginner & Intermediate
As Written, feet set up to get a minimum of 8 reps in the first set.
 
PERFORMANCE:
Every 2:00 x 7
18/15 Cal Row
5 Chest to Bar Pull ups
RX+ Bar Muscle ups
Score: Each Set for Time

FITNESS:
Every 2:00 x 7
15/12 Cal Row
5 Pull ups
Score: Each Set for Time

ACCESSORY / EXTRA 
Band Bicep Curls
3 x 20, Light Band
Goal: Pulling Accessory

TUESDAY 
PERFORMANCE:
AMRAP 24
Run 400m
8 Power Clean @ 185/135
16 Single Dumbbell Step ups @ 50/35 & 24/20″
Score: Rounds & Reps
*Each 100m = 1 rep

FITNESS:
AMRAP 24
Run 400m
8 Power Clean @ 135/95
16 Single Dumbbell Step ups @ 35/25 & 20″
Score: Rounds & Reps
*Each 100m = 1 rep

ACCESSORY / EXTRA 
3 x 20 Slow Starfish
Goal: Core Accessory

WEDNESDAY 
Every 2:20 x 6
5 Push Press @ 80%
Score: Weight 

PERFORMANCE:
3 Rounds for Time
21 Toes to Bar
21 Wall Balls @ 20/14 lbs
RX+ 30/20 lbs
Score: Time

FITNESS:
3 Rounds for Time
21 Toes to Something
21 Wall Balls @ 14/10 lbs
Score: Time

ACCESSORY / EXTRA 
3 x 8 Prone Overhead Press
Goal: Upper Back Accessory

THURSDAY 
SUMO DEADLIFT
5-4-3-2-1, Ascending to a Heavy for the day
Dead Stop
Score: Weight

PERFORMANCE:
6 Rounds for Time 
30 Double Unders
3 Squat Cleans @ 185/135 
Score: Time

FITNESS:
6 Rounds for Time 
60 Single Unders
3 Squat Cleans @ 135/95 
Score: Time

ACCESSORY / EXTRA 
Romanian Deadlift
3 x 7-10, Moderate
Goal: Post Chain Accessory

FRIDAY 
POWER SESSION
6 x 2 
1 & ¼ Bench Press @ RPE 6/10
*Hold ¼ Position 4 seconds
Score: Weight

PERFORMANCE:
5 Rounds for Time
12 Burpees 
12 Hang Dumbbell Snatch @ 50/35
12 Overhead Walking Lunge Steps @ 50/35
RX+ 70/50 lbs
Score: Time

FITNESS:
5 Rounds for Time
12 Burpees 
12 Hang Dumbbell Snatch @ 35/20
12 Overhead Walking Lunge Steps @ 35/20
Score: Time

ACCESSORY / EXTRA 
Support Hold on Rings or L-sit Hold
5 x 0:20-0:30
Goal: Upper Body Stability Accessory

SATURDAY 
PERFORMANCE:
In Pairs, 6 Rounds for time
10 Synchro Single Arm Russian Kettlebell Swings @ 53/35 lbs
20 Medicine Ball Pass Ab Mat Sit ups @ 20/14 lbs
10 Synchro Single Arm Russian Kettlebell Swings @ 53/35 lbs
400m Partner Run
Score: Time

FITNESS:
In Pairs, 6 Rounds for time
10 Synchro Single Arm Russian Kettlebell Swings @ 35/26 lbs
20 Medicine Ball Pass Ab Mat Sit ups @ 14/10 lbs
10 Synchro Single Arm Russian Kettlebell Swings @ 35/26 lbs
400m Partner Run
 
ACCESSORY / EXTRA 
Tall Kneeling Around the World with Kettlebell 
3 x 5/5
Goal: Core Accessory