CFF 08/10-08/15/26

WORKOUTS OF THE WEEK:
MONDAY 
POWER SESSION
AMRAP 1:30 x 5, Rest 1:00 Between AMRAPs
18/13 Cal Row
Max Rep Power Clean @ 40% best deadlift
Scaling Options
Beginner
1:00 Row, Moderate effort
Max Rep Power Clean @ light
 
METCON 
PERFORMANCE
For Time
3 Rounds, Each for Time
20 Wall Balls @ 20/14 lbs
15 Box Jumps, Step Down @ 24/20″
5 Squat Clean Thruster @ 135/95 lbs
Rest 1:00
Rx+: Wall Balls @ 30/20 and
          Squat Clean Thrusters @ 155/105
 
FITNESS:
For Time
3 Rounds, Each for Time
20 Wall Balls @ 20/14 lbs
15 Box Jumps, Step Down @ 20″
5 Squat Clean Thruster @ 115/75 lbs
Rest 1:00
Score: Time
Time Cap: 12:00

ACCESSORY / EXTRA 
3 Sets
8 Snatch Grip Romanian Deadlifts
10 Medicine Ball Hamstring Curls, Eccentric Return
Goal: Post Chain Accessory

TUESDAY 
METCON 
PERFORMANCE:
8 Rounds
15/12 Cal Bike (12/10 Echo 20/16 C2)
200m Run
10 Burpees
50′ Mix Grip Carry @ 53/35
 
FITNESS:
8 Rounds
12/10 Cal Bike (10/8 Echo 16/13 C2)
200m Run
8 Burpees
50′ Mix Grip Carry @ 35/26
Score: Time
Time Cap: 32:00

ACCESSORY / STRETCH 
2-3 Sets 
6 (Weighted) Jefferson Curls 
8/8 SLOW Plate Elevated Calf Raises 
10/10 Adductor Rock Backs

WEDNESDAY 
Every 2:30 x 5
4 Deadlifts @ 75-80%
*Deadstop
 
METCON 
PERFORMANCE:
4 Rounds For Time
10 Kettlebell Front Rack Walking Lunges
10 Kettlebell Goblet Squats 
5/5 Kettlebell Glute Bridge Floor Press
@ 53/35 lbs Kettlebell
RX+ @ 70/53 lbs
 
FITNESS:
4 Rounds For Time
10 Kettlebell Front Rack Walking Lunges
10 Kettlebell Goblet Squats 
5/5 Kettlebell Glute Bridge Floor Press
@ 35/26 lbs Kettlebell
Score: Time
Time Cap: 10:00

ACCESSORY / EXTRA
Reverse Hyper Extensions
3 x 10-15
Goal: Low Back Decompression

THURSDAY 
UPPER PULL 
4 Sets
Max Reps Wide Grip Pull up (3 RIR)
Max Rep Body Rows (3 RIR)
Rest 2:00
Scaling Options
Beginner
Max Reps Wide Grip Seated Ring Pull up (3 RIR)
Max Rep Body Rows (3 RIR)
Intermediate
Max Reps Band Assisted Wide Grip Pull up (3 RIR)
Max Rep Body Rows (3 RIR)

METCON 
PERFORMANCE:
AMRAP 12
10 Toes to Bar
5 Hang Power Snatch @ 95/65 lbs
5 Cal Row
* Add 5/3 Calories on the rower every round
 
FITNESS:
AMRAP 12
10 Toes to Something
5 Hang Power Snatch @ 65/45 lbs
5 Cal Row
* Add 3/2 Calories on the rower every round
Score: Rounds & Reps
Time Cap: 12:00

ACCESSORY / EXTRA 
3 Sets
15 Band Pull Aparts
15 Band Face Pulls
Goal: Upper Body Accessory

FRIDAY 
BACK SQUATS 
5-5-3-3
Rest 2:00 Between Sets, Start Moderate and build to Mod-Heavy
 
METCON 
PERFORMANCE:
For Time
40 Front Squats @ 135/95 lbs
30 Kettlebell Box Step Overs, 24/20″ @ 70/53 lbs 
40 Kettlebell Swings @ 70/53 lbs 
30 Box Jump Overs, Step Down @ 30/24″
40 Burpee Over Bar

FITNESS:
For Time
40 Front Squats @ 115/75 lbs
20 Kettlebell Box Step Overs, 24/20″ @ 53/35 lbs 
40 Kettlebell Swings @ 53/35 lbs 
20 Box Jump Overs, Step Down @ 24/20″
30 Burpees
Score: Time
Time Cap: 16:00

ACCESSORY / EXTRA 
Banded Kneeling Hip Extension
3 x 15
Goal: Post Chain Accessory

SATURDAY 
TEAM METCON 
PERFORMANCE:
In Pairs
AMRAP 12
10 Shoulder to Overhead @ 95/65 lbs
15 Push ups
100m Run
Rest 2:00
AMRAP 12
5 Shoulder to Overhead @ 135/95 lbs
10 Ring Dips 
200m Run
 
FITNESS:
In Pairs
AMRAP 12
10 Shoulder to Overhead @ 75/55 lbs
10 Push ups
100m Run
Rest 2:00
AMRAP 12
5 Shoulder to Overhead @ 115/75 lbs
10 Bench or Box Dips 
200m Run
Score: Rounds & Reps in Each AMRAP
Time Cap: 24:00
Partners will waterfall this workout. P1 will complete 10 shoulder to Overhead. Once completed, P2 will complete 10 Push ups. P1 will then complete a 100m Run. Once back P2 will complete 10 Shoulder to Overhead, and so on. This applies for both AMRAPS.

ACCESSORY / EXTRA 
Overhead Sit-ups
3 x 10
Goal: Core Accessory