Wed 28 Jan

Posted: January 27, 2015 by ollyoz in Uncategorized

Team, a great workout today but one which is quite high skill and taxing.  Scale the movements and achieve the purpose of the workout.

This should be scaled to weight and not reps.  Follow the scheme – practise the thruster with a med ball or power bag.

CFK Warm Up

For time:
60/40kg Thruster, 15 reps
60/ 40kg Sumo deadlift high-pull, 21 reps
60/ 40kg Thruster, 12 reps
60/ 40kg Sumo deadlift high-pull, 15 reps
60/ 40kg Thruster, 9 reps
60/ 40kg Sumo deadlift high-pull, 9 reps

Scaled to;

power bag thruster – or a burpee (this is essentially a very similar low risk equivalent movement)

sumo deadlift – legs wider than shoulders, reach down and pick up the object with a straight back.  Open the hips and accelerate the object up to chest height keeping elbows high.  This can be done with a power bag or barbell – keep it safe.

 

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