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CF FOOTBALL TOTAL
Power Clean 1 Rep Squat 1 Rep Bench 1 Rep Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order.
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***Attention there is CFFB Total Friday 12.16.16***
ALL LEVELS
DB Power Snatch – 1 RM *Find your 1 RM Dumbbell Power Snatch with each arm.
CONDITIONING
Complete 3 rounds: You have 90 seconds to complete the following: Row 150 meters 2 pood KB Swings – 20 reps *Rest 3 minutes between rounds.
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Whole90 Success Story-Lauren lost 17lbs while driving 500 miles a week for work!
2016 12 14
***Attention there is CFFB Total Friday 12.16.16***
CONDITIONING
3 RM Seated Box Jump *Use a box that allows you to sit with the top of your legs at parallel
Sprint 10 x 30 yards *45 second rest between sprints
AMATEUR
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
COLLEGIATE
Power Clean 3 RM 3x3 @ 95% of 3 RM
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CrossFit South Bend Kids/Teens Winter Camp Registration is OPEN!
If you are new and your child/children wasn’t able to attend last session, let’s recap our FOCUS.
Our focus is on building a great foundation for your child/children that they can use throughout their growing stages of life. During our eight weeks together we will develop and nurture team building, emotional and physical skills that your child/children use inside and outside the gym. We will start each class learning and reviewing the basic movements used in Crossfit with an interactive game that will allow a transition into teaching them proper body mechanics and ending out our hour with a fun and competitive game or a new skill.
Who is this for?
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