For those of you doing the CF Open, movement will not change over the course of the next 5 weeks. However, I HIGHLY recommend you picking and choosing the movements you perform on Friday and Saturday each week as some of these will be too much volume with the inclusion of gymnastic heavy open workouts.
With that said, those who ARE following the program and doing the Open, I'd love to see your results and get your feedback of the program in relation to your performance in the Open!
A) 4 min. w/ peanut in T-spine+weight on chest
B) 6 sets – 20 ft. HS walk to wall, reestablish straight body + 2-5 strict HSPU
C) 10 min. EMOM
– E 6 Lateral HS walks on wall e/direction
– O 30 sec. work on Freestanding HS
D) 12 min. at a steady pace – for rounds but perfect positions/movement
– 30 ft. waiters carry e/arm
– 30 ft. waiters carry both arms
– 10 Hollow push ups on rings