Tuesday December 11th


A big warm welcome to  James who recently started at CFK and is a good friend of Coach Andrew.

Today’s WOD

Weighted Ring Dip

4×8 Across



24 Push Press 95/65

12 Burpee Box Jump Over 24/20

Coaches Notes: Scapular function through a variety of pre-hab exercises before adding some strength work via the strict ring dip. This should build off of the previous focus on the movement with athletes attempting the same weight or scale for more reps across less sets. The AMRAP couplet will finish off pushing muscles.

Score: Rounds + Reps on Intensity

Scaling For Intensity

  • Push Press → Reduce weight → Dumbbell Push Press

Burpee Box Jump Over → Reduce Height → Reduce Reps → Burpee Step Up Over

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