CFSS IS NOW STOCKING EVERYTHING YOU NEED TO TAKE YOUR RELEASING, REHABILITATING AT HOME OR ON THE ROAD, IN A CONVENIENT KIT.
FOAM ROLLERS. COMMERIAL GRADE
BALL ( ASSORTMENT OF SIZES)
BANDS FOR SHOULDER AND LOWER BODY WORK
ROPES TO CUSTOM MAKE YOUR OWN
Warm-up
Jump rope for 3min
PVC warm up
- 10 Witches brew
- 10 pass throughs
- 10 reverse pass throughs
- 10 around the worlds (L/R)
- 10 leg swings (L/R)
- 10 OHS
Barbell warm up
- 5 good mornings
- 5 back squats
- 5 elbow rotations
- 5 strict presses
- 5 muscle cleans
- 5 front squats
- 5 reverse lunges
- 5 deadlifts
Build to starting clean weight
Starter
Clean Complex
Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean
Followed by…
Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean @ 70-80%
Followed by…
Every two minutes, for 6 minutes (3 sets):
Clean x 1 rep @ 80-90%
Metcon (Time)
Five rounds for time of:
3 Power Cleans (155/105 lbs)MW
6 Front Squats (155/105 lbs)MW
12 Alternating Front-Racked Reverse Lunges (155/105 lbs)MW