CFM2 – OilerFit
Deadlift (Wendler Week 1)
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
1 set every 1:430
Metcon (Time)
8 RFT:
200m Run
4 DB Deadlift
4 DB Power Cleans
4 DB Front Squat
4 DB Push Press
*DB 50/35
CFM2 – M2 At Home
Daily-5 Warm-Up
Warm-up (No Measure)
1:00 Cardio Choice
into…
3 SETS
:30 DB Strict Press
:30 Goblet Squats
into…
AMRAP x 1 MINUTE
Max Alt. V-ups
(No Measure)
Push x Pull Strength
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 Single Arm Upright Row (R) / (L)
MIN 3 – :50 Plank
(Score is Weight)
Push x Pull Workout
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
-Rest :30-
1:00 DB Hang Power Clean
-Rest :30-
1:00 Hollow Body Flutter Kicks
-Rest 1:00 b/t Sets-
(Score is Reps)
NCMOBILITY
Warm-up (No Measure)
Check out today’s NCMOBILITY from The Ready State!
CFM2 – M2-45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Shoulder Taps
:20 Hollow Body Hold
10 Reverse Lunges
10 Russian KBS
Strength
Deadlift (8-8-8)
8-8-8*
Deadlift
*Start moderate build to moderate-heavy.
(Score is Weight)
Workout
Metcon (Weight)
EVERY 1:30 x 8 SETS
8 Deadlifts (Athlete Choice) + Max Plank Hold
(Score is Weight)
CFM2 – OilerFit
Push Press (Wendler Week 1)
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
1 set every 1:430
Metcon (AMRAP – Reps)
10:00 AMRAP
Clean & Jerks (Rx 135/95)(95/65)
*EMOM perform 10 air squats
CFM2 – M2-60
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
100m Jog
10 DB Arnold Press w/ Slow Descent
10 Slow DB RDLs
10 Slow Alt. Lunge to Curl
Workout
Metcon (Time)
FOR TIME
200m Plate Run (Athlete Choice)
50 Plate Ground to Overhead
50 Plate Walking Lunges*
200m Plate Run
50 Plate Step-Ups (24/20)
50 Plate Walking Lunges
50 Plate Ground to Overhead
200m Plate Run
*Hold Plate in Bear Hug for Lunges
(Score is Time)
Optional Finisher
Metcon (Time)
OPTIONAL:
FOR TIME (OR NOT FOR TIME!)
5k Run to Support the Ultimate Hawaiian Trail Run
(Score is Time)
CFM2 – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace)
Into…
3 ROUNDS
10 Glute Bridges
20 Shoulder Taps
10 Air Squats
Workout
Metcon (No Measure)
EMOM x 28 MINUTES*
MIN 1 – :50 Cal Row, Bike, or Run
MIN 2 – 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25)
MIN 3 – 15 Glute Bridge-Ups then Single DB Goblet Squats in Remaining Time
MIN 4 – Walking Rest w/ Nasal Breathing Only!
*Great day to see if athletes can control breathing, not go to the “breathless” state and practice nasal breathing in the long EMOM.
(No Measure)
CFM2 – M2 At Home
Daily-5 Warm-Up
Warm-up (No Measure)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Reps)
EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups
(Score is Total Reps)
Full-Body Sweat Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
10 DB Quad Crawl
10 Alt DB Snatches
1:00 Double Unders
-Rest 2:00-
AMRAP x 8 MINUTES
10 DB Quad Crawl
20 Russian Twists
1:00 Cardio Choice
(Score is Rounds + Reps)
Finisher + NCMOBILITY
Metcon (No Measure)
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
(No Measure)
then…
Check out today’s NCMOBILITY from The Ready State!
