Sept 6

Join Velocity Southlake's and Velocity Coppell's new Adult Program

CROSSFIT CINQUE

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workout 1 warm up
25 double unders/ 250 jumps
25 push ups
25 toes to bar
25 dislocates
25 body squats

REVIEW FORM AND TECHNIQUE
CLEAN AND JERK

workout 2 WOD

group A
FOR TIME!
1-10 power clean and jerk (men= 155, women= 115)SCALE WT AS NEEDED!
*** Complete 1 round of "cindy" between each C&J round***
Cindy = 5 pull ups, 10 push ups, 15 body squats

group B
FOR TIME!
1-10
box jump and db clean and presss
*** Complete 1 round of "cindy" between each KB swing round***
Cindy = 5 pull ups, 10 push ups, 15 body squats

workout 3
skill practice
double unders, pull ups, etc.

FIRE FIGHTER
WORKOUT 1 CONDITIONING
WALK/JOG/ RUN/ SIT UP (ALTERNATING TIME 30/10

WORKOUT 2 WORK RELATED STRENGTH
40 YARDS ALT DB OH CARRY (MODERATE WT) RT DOWN / LT BACK
10 PUSH UPS
4 ROUNDS PARTNER STYLE

THEN:
40 YARD BODY WT WALKING LUNGE
4 ROUNDS PARTNER STYLE

WORKOUT#3 TRADITIONAL STRENGTH
BENCH PRESS
4X6

BI-CURLS
4X10

TRI- EXT
4X10

WORKOUT 4
ABS