LCF/COMPTRAIN MINDSET:
WARM UP:
8 Minutes Straight
1 Minute Jacks/Climbers or Jog
1 Minute Glute Bridges Video
1 Minute Jacks/Climbers or Jog
1:00 Hollow RocksVideo
1 Minute Jacks/Climbers or Jog
1 Minute Glute Bridge Walkouts Video
1 Minute Jacks/Climbers or Jog
1 Minute Sit-Ups
WOD:
#doubledown
For Time:
400m Run
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run
#doubledown (No equip)
For Time:
100 Line Hops, 50 Sit-Ups, 400m Run
80 Line Hops, 40 Sit-Ups, 400m Run
60 Line Hops, 30 Sit-Ups, 400m Run
40 Line Hops, 20 Sit-Ups, 400m Run
20 Line Hops, 10 Sit-Ups, 400m Run
Subs for Run:
50-40-30-20-10 Box Jumps/Stair Jumps
20 x 10m Shuttle Runs
CASHOUT:
#body armor
4 Giant Sets, Not for Score:
:30s Single Arm Russian Swings (left)
:30s Single Arm Overhead Hold (left)
:30s Single Arm Russian Swings (right)
:30s Single Arm Overhead Hold (right)
Rest as needed between sets.
Not for score, but for quality.
Movement demo – Video
