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 375#
rest 15 min
2.
3 attempts at Standing Triple Jump in 5 min 21.6
rest 15 min
3.
Row 2500 m 9:23
rest 120 min
4.
10 rounds for time: 10:30
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!
post scores to comments like this:
Name:
Age:
Gender:
BWT in lbs:
1. 375
2. 21'6"
3. 9:23
4. 10:30
HAVE FUN!
Not pleased with today's performance. Not sure if it was lack of sleep/busy weekend or what but didn't feel good from the moment I woke up this morning. Back Squat was not near a PR, jumps felt ok(no expectation), Row pace felt decent maybe a hair too much, Couplet felt terrible. Really disappointed in BS and Couplet scores. Onward
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