17 August 09
Monday
Warm-up
3 rounds
Samson Stretch 30 seconds each side
10-15 Pushups
25 Situps
10-15 Back Extensions
10-15 Overhead Squats

TEST WEEK
Day One
For Time:
21 x Thrusters 95lbs
21 x Pull-ups

15 x Thrusters 95lbs
15 x Pull-ups

9 x Thrusters 95lbs
9 x Pull-ups

Finish with 10 minutes of stretching.

If you can't use the prescribed weight then adjust as appropriate and then please enlighten me why we need to stop our strength program, since it's not CF. And so we are clear, the original CF generally started off with a strength movement: please reference CF Journal "What is Fitness" page 9 "Generally, we have found that three days on and one day off allows for a maximum sustainability at maximum intensities. One of our favorite workout patterns is to warm-up and then perform three to five sets of three to five reps of a fundamental lift at a moderately comfortable pace followed by a ten-minute circuit of gymnastics elements at a blistering pace and finally finish with two to ten minutes of high intensity metabolic conditioning. There is nothing sacred in this pattern. The magic is in the movements not the routine. "