Thursday, 12/30
December 29, 2021
CFDC Coach’s Corner: Chris Szymanski
December 30, 2021
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Rev Hand Spider Lunges
5 Dolphin Push Ups
10 Squats (pause/reg/jump)
Prep (8 Minutes)
250/200 M Row
1×10 Front Squats+10 Strict Press (bar only)+5 kip Swings
1×10 Thrusters (bar only)+5 Kip Swings
250/200 M Row
2×5 Thrusters (light/working)+ 3-5 Pull Ups
250/200 M Row
Met Con
As far as possible in 18 Minutes
1000/800 M Row (once), then
1 Round of:
36 Thrusters (95/65)
36 Pull Ups
2 Rounds of:
18 Thrusters
18 Pull Ups
3 Rounds of:
12 Thrusters
12 Pull Ups
Score by total reps (not including row)
If finished under time cap, score as 216+ 1 rep per 3 seconds left under time cap
Mobility
1 Min OH Band Stretch/side
1 Min Bretzel Stretch/side
