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Movements for "The Fittest Mom", which takes place September 9th, will be released by the end of the week! 

Mobility 

1:00 Squat Hold

1:00 Pigeon/side 

Strength/Skill

1 Hang Squat Clean + 1 Front Squat + 1 Jerk:  Build to a max. 

Rest, then...

3 rounds for time of: 

21 Pull-ups 

15 Thrusters, 95lbs/65lbs 

9 Burpee Box Jump Overs, 24"/20"

 Beach Muscles 

3 sets of: 

15 Good Mornings 

12 Barbell Rows 

10 Toes-to-Rings 

Competitors 

1. 1 Hang Squat Clean + 1 Front Squat + 1 Jerk:  Build to a max. 

2. WOD 

3. Aerobic 

2 x 1.5 mile Run 

Rest 5:00 (consistent efforts) 

4. Gymnastics 

AMRAP in 2:00 x 3 sets of: Burpee Ring Muscle-ups 

Rest 2:00 

Powerlifting (10:00am) 

A. Banded Bench Press: 1-rep max 

B. DB Prone Rows:  3 sets x 10-12 reps 

C. L-sit Flutter Kicks:  3 sets x 30 sec

D. Overhead Backward Sled Pulls:  4 sets x 50m 

CFLV Weightlifting 

"Stronger Things" 

1. Snatch 

(70%/1) x 6

2. Clean 

(70%/1) x 5

3. Split Jerk 

(70%/1) x 4

4. Back Squat 

85% of 10RM x 10 Reps  x 3 Sets

 

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How are those summer abs coming along!?

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Gymnastics 

EMOM x 8:00 of:
Odd: 8-10 Strict Rips
Even: 30 sec Handstand Hold

Rest, then...

For time:
100-80-60-40-20 Double-unders
50-40-30-20-10 AbMat Sit-ups
25-20-15-10-5 Push-ups

*If you have a weight vest, wear it.

Competitors

1. Pause Bench Press

5 sets x 6 reps; add weight from last week

2. Gymnastics w/weight vest

3. WOD w/weight vest

4. Accessories

4 sets of:

10 Incline Barbell Bench

12 Single-arm DB Rows/arm
@shelleydow

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CateredFit will be in from 4pm-8pm! Come check out their food, coffee, and cold pressed juice!

Strength/Skill
Power Snatch: Build to a heavy 1-rep for the day.

Rest, then...

Open Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees to a 6" target
75/55 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

*Any style Snatch is permitted.

Competitors

1. Power Snatch: Build to a heavy 1-rep for the day.
2. Open Workout 13.1
3. Aerobic
3 x 1500m Row
Rest 4:00
4. Gymnastics
3 sets of:
20 GHD Sit-ups
20m HS Walk
Rest 2:00

CFLV Weightlifting Accessories
"Stronger Things"
1. Overhead Squat
5RM -10% x 2 Down Sets
2A. Barbell Rows
10 Reps x 5 Sets
2B. Strict Press
10 Reps x 5 Sets

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Strength/Skill

6 sets of: 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat ; start @ 65% and build.

Rest, then...

9-15-21 reps for time of:
Hang Squat Cleans, 115lbs/75lbs
Handstand Push-ups

Beach Muscles
3 sets of:
20 Romanian Deadlifts
15 Bent-over Barbell Rows
10 Barbell Curls
5 Strict Shoulder Press
Use 95lbs/65lbs for each movement

Competitors

1. 6 sets of: 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat ; start @ 65% and build.
2. WOD
135/95, Strict HSPU
3. Aerobic
3 x 1-mile Run
Rest 4:00
4. Gymnastics
3 sets o: 10 Strict Pull-ups + Max rep Kipping C2B Pull-ups
Rest as needed

Powerlifting (10:00am)

A. Banded Back Squat: 1-rep max
B. Sumo Good Mornings: 3 sets x 8-10 reps
C. Strict Toes-to-Rings: 3 sets x 12-15 reps
D. Backwards Sled Drags: 3 sets x 75m heavy
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

CFLV Weightlifting "Stronger Things"
1. Snatch (80%/1) x 6
2. Clean (80%/1) x 5
3. Split Jerk (80%/1) x 4
4. Back Squat
10RM -10% x 2 Down Sets

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