12
Nov

OPT CF Construction Series #1/3

By: 321go Leave a Comment

CF Construction Series # 1/3 Workouts – Nov 12th, 2011
(remember we appreciate the $5 to sign up! – goes to the BD Dish that has helped many folks now to date!)
1.
In 30 minutes determine your 1RM in the Back Squat
rest 15 min
2.
3 attempts at Standing Triple Jump in 5 min
rest 15 min
3.
Row 2500 m
rest 120 min
4.
10 rounds for time:
10 burpees
10 COVP chin ups
1.
– hip crease VISIBLY below middle of knee cap, NOT top of knee cap
– as many attempts at a 1RM as needed
– score in pounds
2.
– see rules here
– score is maximum distance achieved in one jump in feet and inches
3.
– damper, foot position, etc…up to athlete
– score is time in min:sec
4.
– chest to deck and stand so torso vertical at top
– no jump is required, hands at side at top is fine
– CANNOT step out or step into push up position with one leg at a time, 2 legs out, 2 legs in each time!

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