Strength
a) Front Squat – 1×7 @ 75%, 1×5 @ 80%, 3×3 @ 85%
b) One Arm DB High Pulls – 4×10 (each arm)
—Superset a/b every 3:30. Try not to leave more than 2 reps in the tank especially for the set of 3’s. You should be heavier than last week.
Conditioning
For Time – “2026 CF Games Age Group Event #5”
21-15-9 Thrusters 105/70#
12-9-6 Bar Facing Burpees
—Rest 3 minutes then:
For Time
250m Sled Drag 70/45#
30 Bar Facing Burpees
250m Sled Drag 70/45#
WOD Notes: Goal is sub 5 minutes, since that is what the cap is at the CF Games. Thrusters should feel light to where you go unbroken on the 21 & 9, but maybe have to break up the 15 once. No step-overs allowed unless you have a Dr’s Note. The 2nd WOD, I made up because I didn’t want you to just have a 5 minute workout. The 2nd WOD should be sub 8 minutes. Ages 35-44 = 105/70#, 45-54 = 95/65#, 55-64 = 85/55#, 65+ = 75/45#
Assistance
a) Weighted Plank: 8 Sets: 45 Sec on / 45 Sec off
b) EZ Bar Curls – 4×12