CFF 08/03-08/08/26

WORKOUTS OF THE WEEK:
MONDAY 
UPPER PULL 
EMOM 12
Min 1: 5 Flexion Rows, Moderate
Min 2: 5-8 Strict Pull ups
Min 3: Rest
Score: Weight on Flexion Rows
Scaling Options
Beginner
Min 1: 5 Pendlay Rows
Min 2: 5 Seated Ring Pull up
Min 3: Rest
Intermediate
Min 1: 5 Flexion Rows
Min 2: 5 Band Assisted Strict Pull ups
Min 3: Rest

PERFORMANCE: 
“Helen”
3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups
RX+ 70/53 & Chest to Bar Pull ups
 
FITNESS:
“Helen”
3 Rounds for Time
400m Run
21 Kettlebell Swings @ 35/26 lbs
12 Jumping Pull ups
Score: Time
Time Cap: 12:00

ACCESSORY / EXTRA 
3 Sets
10/10 Hip Extension + Row
10/10 Single Arm Banded Rear Delt Fly
Goal: Upper Back Accessory

TUESDAY 
Every 2:20 x 5
3 Deadlifts @ 75-80%
Dead Stop
Score: Weight
Time Cap: 12:00 for working sets

METCON 
PERFORMANCE:
AMRAP 10
10 Push ups
10 V-Ups
10 Front Squats @ 135/95 lbs
 
FITNESS:
AMRAP 10
10 Push ups
10 Alt. V-Ups
10 Front Squats @ 95/65 lbs
Score: Rounds & Reps
Time Cap: 10:00

ACCESSORY / EXTRA 
Weighted GHD Hip Extensions
3 x 15, weighted with a plate, bear hug, moderately loaded
Goal: Post Chain & Core Accessory

WEDNESDAY 
HANDSTAND WALK PRACTICE 
1. Kick Up Progression
2. Handstand Hold Against Wall with Plates
3. Free Standing Handstand Hold with Plates
4. Handstand Walk Practice
Scaling Options:
1: 0:20-0:30 Single Arm Kettlebell Overhead Hold (R)
2:0:20-0:30 Single Arm Kettlebell Overhead Hold (L)
3: 0:30 Plank Hold
4: Rest

METCON 
PERFORMANCE:
EMOM 20
Min 1: 15/12 Calorie Row
Min 2: 50 Double Unders 
Min 3: Max Distance Handstand Walk
Min 4: Rest
Score: Total Handstand Walk Reps*
Time Cap: 20:00
*Every 5ft = 1 Rep

FITNESS:
EMOM 20
Min 1: 12/10 Calorie Row
Min 2: 80 Single Unders 
Min 3: Max Wall Walks
Min 4: Rest
Score: Total Wall Walk Reps

ACCESSORY / EXTRA 
3 Sets
10 Band Pull Aparts
10 Hollow Body Band Pull Downs
10 M Pull Aparts
Goal: Upper Back Postural Accessory

THURSDAY 
POWER SESSION 
4 Sets
0:10 Band Resisted Bottom of Squat
3 Clean Pull @ 40-50% best Deadlift
6 High Box Jump, 2 foot take off
Rest 2:00
Scaling Options
Beginner
0:10 Wall Sit
3 Clean Pull @ RPE 5/10
3 Band Assisted Jumps
 
METCON 
PERFORMANCE:
3 Rounds For Time
20 Dual Dumbbell Step up Overs @ 20″ & 50/35 lbs
5 Clean & Jerks @ 185/135
 
FITNESS:
3 Rounds For Time
20 Dual Dumbbell Step up Overs @ 20″ & 35/20 lbs
5 Clean & Jerks @ 135/95
Score: Time
Time Cap: 12:00

ACCESSORY / EXTRA 
Bulgarian Split Squat
3 x 8/8, Heavy
Goal: Lower Body Strength Accessory

FRIDAY 
METCON 
PERFORMANCE:
5 Rounds for Time
750/600m Row 
20 Wall Balls @ 20/14 lbs
200m Run with Wall Ball
 
FITNESS:
5 Rounds for Time
600/500m Row 
20 Wall Balls @ 14/10 lbs
200m Run with Wall Ball
Score: Time
Time Cap: 32:00

MIDLINE 
Weighted Deadbugs
3 x 12-20 @ 20/14 lbs
Scaling Options
Beginner
3 x 12, Unweighted @ Slow & Controlled
Intermediate
@ 14/10

ACCESSORY / EXTRA 
Seated Good Mornings
3 x 10, Moderate Load
Goal: Back Accessory

SATURDAY 
TEAM METCON 
PERFORMANCE:
For Time, With a Partner
4 Rounds
400m Run, Together
50 Toes to Bar
50 Dumbbell Snatch @ 50/35 lbs 
50 Burpees

FITNESS:
For Time, With a Partner
4 Rounds
400m Run, Together
40 Toes to Something
40 Dumbbell Snatch @ 35/25 lbs 
40 Burpees
Score: Time | Time Cap: 34:00
Run together, Split all other work as needed.

ACCESSORY / EXTRA
Heel Elevated Goblet Squat
3 x 15-20
Goal: Lower Body Accessory