Events for December 2022

CFDC Athlete Spotlight: Rahul K.
January 13, 2015
Thursday, 1/15
January 14, 2015

IMG_6151

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Scap Push-ups
10 Spider Lunges
5 Quadruped Ext & Rotation each side

Strength – Strict Chin Ups (25 Minutes)
Options:

  1. Weighted = 5-4-3-2-1 (prep w/ BW 5, 3 at light weight)
  2. Strict = 6 x Near max (don’t go to failure until last round)
  3. Scaled 1 = 6 x 2 Negatives (go to 5 Ring Rows if unable to control decent throughout ROM)
  4. Scaled 2 = 6 x 5 Ring Rows (as challenging as possible)

Finisher
EMOM for 15min (5 Rounds each) of:
A) 8 DB Renegade Rows
B) 12 Resistance Tube Face Pulls
C) 16 Band Pull Aparts

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