CFT 04062020

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Happy Monday team! Today’s going to be a great training session - but first we wanted to introduce you to a new way to warm up! The quadruped opposite is a fantastic way to warm up core, shoulders, legs, and back all at once. The goal is to keep knees under hips and not allow any movement in your hips as you lift opposite arm and foot. It’s a small controlled movement that’s VERY challenging. Try this as a tabata- 8 rounds :20 on :10 off and let us know what you think! #corework #roloathletics #competitivefemaletraining #workwithpurpose #warmup

A post shared by Rolo Athletics (@competitivefemaletraining) on Apr 6, 2020 at 9:06am PDT

20 Quadruped opposites
20 Facepulls
10 Shoulder taps
10 Calf lifts
10 SLSD R leg
10 Hip thrusts

4 rounds:
2 min bike
2 min row
2 min ski
*Moderate pace quick transtions

6 x 1.1.1.1.1.
High-hang Snatch
*Drop after every rep, pick it back up and then go again.
*every time you pick off floor, do a good snatch deadlift
*Work up to challenging.

Deficit Snatch deadlifts
3 x 12 @heavy but perfect

EMOM x 5
:30 sec assault bike cals
:30 rest
*Score is AB cals

EMOM x 5
:30 Max burpee box jumps overs
:30 rest

AT HOME MODIFICATIONS

Bike/row/ski- run, slow burpees, Jump rope

High-hang snatch- use a broom!
Snatch deadlift- go deficit but work the form with your broom!

AAB- Sprawls