Thursday, 11/27

Happy Thanksgiving!

In keeping with CFDC tradition, we give to you the fourth iteration of our Thanksgiving “Hero & a Girl” workout, guaranteed to make you feel as if you earned that extra serving today!

Introducing our Hero and Girl for 2014’s workout: Klepto & Helen

“Klepto” = Four rounds of 27 Box jumps (24″ /20” box), 20 Burpees, 11 Squat cleans (145#/98#)
“Helen” = Three rounds of 400m run, 21 KB swings (24kg/16kg), 12 pull-ups

Groups will complete the two workouts in order, per the structure below. There is a 30min timecap on the Klepto portion of the workout – if you have not finished Klepto by the 30min mark, stop where you are and switch over to Helen.

Klepto
• follow the leader style (everyone begins with box jumps), and working one after the other through the movements (may not rotate until everyone is done with all reps) until each person has completed four rounds (e.g., P1 does 27 box jumps, then begins on 20 burpees while P2 does 27 box jumps – when both are done, P3 begins on the box jumps, while P2 does burpees and P1 does squat cleans)

WT
– Box Jump @ 24”/20”;
– Squat Cleans = M @ 145, 115, 85lb / W @ 98, 78, 58lb

SCALING
– Team completes all reps of a movement (reps divided as desired) before moving on to the next movement as a group to complete a round; continue until 4 rounds have been completed

Helen
• team runs the 400m together, but each person completes the 21 KB swings separately (one person at a time), and then each person completes the 12 pull-ups separately (one person at a time), and then the group goes back out for the next 400m run together

WT:
– KB Swings @ 24kg/16kg (or as desired);
– P-Ups as kipping, strict, band-assisted or band-pull aparts (no ring rows for safety)

SCALING:
– Team completes all reps of a movement (reps divided as desired) before moving on to the next movement as a group to complete a round; continue until 4 rounds have been completed