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February 18, 2014
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February 19, 2014
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IMG_2584

Warm-Up
3 rounds of
10 Lunge & Twist,
10 Alt-T Push-Up,
10 Scorpion,
10 Supine Scorpion

Prep
10min to warm up to working weight
– (suggested prep would be 1 power clean + 1 lunge per leg + 1 push press…basically, 1 rep of the Curtis P.!)

Work
1 -> 5 -> 1 Pyramid of Curtis P. (20min time cap)
– Working in groups of 2 to 3 people, complete a pyramid of Curtis P.’s, going from 1 rep up to 5 reps and then back down to 1 rep.
– – each Curtis P = 1 Power Clean + 1 lunge/leg + S2OH; so in the second round, each person must complete 2 full Curtis P’s, rather than doubling everything (i.e., 1 Clean + 1 lunge/leg + S2OH + 1 Clean + 1 lunge/leg + S2OH; NOT 2 cleans + 2 lunges per leg + 2S2OH); work from 1 up to 5, and then back down to 1.
– – wt options: M=135/115/95/75/55; W=93/78/63/50/35 (last two are with a 15lb bar)

Finisher
50 T2B; 10 Burpees for every time you break (limit of 5 attempts)
– scale down to 40 K2E (5 burpee penalty, limit of 4 attempts)
– scale down further to 4 x 10 Hanging Knee Raise + 5 V-Ups + 5 Burpees

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0 Comments

  1. Dray says:
    February 19, 2014 at 7:14 pm

    So going with 115# may have been a little aggressive – the cleans weren’t an issue, lunges were definitely difficult but the S2OH piece started failing on the first round of 4. This was expected and I think pushing it tonight was a good idea but I can’t claim to have finished the workout, really. I already knew that’s likely my worst gap at the moment, though, so I guess I should focus more on that in the open gym time than I have been…
    –
    Finished the T2B in 4 rounds 20-10-15-5 (odd pattern there, right?), though, so I’m happy with that!
    –
    Welcome to Frank who worked with me and stayed solid through every set, still going touch and go for most rounds!

  2. Katie says:
    February 23, 2014 at 11:10 pm

    I still had a cold so only did 35#…which luckily felt light. I modified and used a 15# KB and did my lunges then C&J, as I’m still working on hip strength. Took my knee raises, burpees, and V-ups very slow so I wouldn’t tire myself out too much. Luckily I felt better after class! CF is great for opening up the sinuses. 🙂