1
Q
“Angie”
A
Original For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Modified For time: 25 ring rows 25 push-ups off the knees 25 sit-ups 25 squats
2
Q
Barbara
A
Original 5 rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 3 minutes rest between rounds Modified 3 rounds for time of: 20 Ring Rows 30 push-ups 40 sit-ups 50 squats 3 minutes rest between rounds
3
Q
Chelsea
A
Original 5 Pull-ups 10 Push-ups 15 Squats Each minute on the minute for 30 minutes Modified 5 Ring rows 10 push-ups 15 squats Each minute on the minute for 20 minutes
4
Q
Diane
A
Original For time: Deadlift 225 lbs Handstand pushups 21-15-9 reps Modified For time: Deadlift 50 lbs Dumbbell shoulder press 10 lbs 21-15-9 reps
5
Q
Elizabeth
A
Original For time: Clean 135 lbs Ring dips 21-15-9 reps Modified For time: Clean 25 lbs Bench dips 21-15-9 reps
6
Q
Fran
A
Original For time: Thruster 95 lbs Pull-ups 21-15-9 reps Modified For time: Thruster 25 lbs Ring rows 21-15-9 reps
7
Q
Gymnastics
A
Air Squat Pull-up Push-up Dip Handstand Push-up Rope Climb Muscle-Up Press to Handstand Back Extension Sit-up Jumps Lunges
8
Q
Metabolic Conditioning
A
Run
Bike
Row
Jump Rope
9
Q
Weightlifting
A
Deadlifts Cleans Presses Snatch Clean and Jerk Medicine Ball Drills Kettlebell Swing
10
Q
3 days on, 1 day off Templates
A
Day 1 - M Day 2 - G, W Day 3 - M, G, W Day 4 - OFF Day 5 - G Day 6 - W, M Day 7 - G, W, M Day 8 - OFF Day 9 - W Day 10 - M, G Day 11 - W, M, G Day 12 - OFF
11
Q
5 days on, 2 days off Templates
A
Wk 1:
Day 1 - M Day 2 - G, W Day 3 - M, G, W
Day 4 - M, G Day 5 - W Day 6,7 - OFF
Wk 2:
Day 1 - G Day 2 - M, W Day 3 - M, G, W
Day 4 - W, G Day 5 - M Day 6,7 - OFF
Wk 3:
Day 1 - W Day 2 - G, M Day 3 - M, G, W
Day 4 - M, W Day 5 - G Day 6,7 - OFF
12
Q
Meal Composition
A
40% carbs
30% protein
30% fats
CF Training Guide
flashcards
Decks in class (2)
# Cards
