The CFOT SportsPeformance team is ramp-ing up this Summer. We are working more complex movements as well as some more volume workouts to get ready for the fall seasons!
Monday we worked to a heavy 1 rep snatch. This is a new movement to many of them but some are very flexible so they were able to pick it up quickly. We worked on the positions as well as working to a heavy load (first time we worked to a heavy weight in this, we have worked positions in the past). Then we transitioned into a ladder workout of DB Thrusters and Burpees – 1,1,2,2,3,3,4,4,5,5…to see who could finish the most in 10 mins.
Wednesday was a another solid day. We kicked it off with a one rep max test of push press. Many of them PR’ed and many of them found their max’s for the first time. Those that PR’ed average about a 10lbs increase, which is huge! Solid work all around. To end the day we did a good ole workout, similar to the main CFOT class, of 100 burpees, 100 box jumps and 100 KB swings (Partner 1 was working with Partner 2 held a plate overhead, anytime the plate went blew the forehead a 10 burpee plenty was assessed).