CFTS Warm Up
On a Concept 2 (C2) rower, row for 5 minutes, your 500m split should be sub 2:00 by the end of the warm up.
No Rower? - Do Jumping-Jack Push-Ups:
3-10 rounds of:
10 Jumping-Jacks
10 Push-Ups
Then...
With a 4' piece of PVC pipe do three rounds of:
10 Air Squats (Body Weight Squat) - Arms extended out-above the shoulder, fingers interlocked or holding the pipe, full range of motion, send your butt back, crease of the hip below the top of the knee, chest up, knees over toes, drive up through the heels.
10 Good Morning Darlings (Good Mornin' Darlin's) - Legs straight or knees slightly bent, maintain a tight core, stable lumbar curve, send butt slightly back, flex at the hip (do not roll shoulders or spine forward), continue to bow until you feel the stretch in hamstrings, contract hamstrings and butt to stand back up.
10 Push-Ups - Knee push-ups for beginners, 5-10 ring dips for advanced athletes.
10 Pull-Ups - Jumping pull-ups for beginners, 1-3 muscle-ups for elite athletes.
10 Shoulder Pass Throughs - Get a wide grip on the PVC pipe, with straight arms pass the bar from your front, over head, and behind you. Keep moving your hands closer together on each rep, feeling the stretch in your shoulders and chest. Make a mental note of your "sticking point", the point where you can no longer pass the bar from front to back with straight arms. This sticking point width will be your Overhead Squat / Snatch grip width.
10 Overhead Squats - Find your grip width using technique listed above, maintain active shoulders, with the bar overhead, or slightly behind, and squat. Use the same squat fundamentals listed above for the air squat.
10 Knees to Elbows - Hang from a bar, contract core to bring knees to elbows or 10 GHD Sit-Ups.
No Rower? - Do Jumping-Jack Push-Ups:
3-10 rounds of:
10 Jumping-Jacks
10 Push-Ups
Then...
With a 4' piece of PVC pipe do three rounds of:
10 Air Squats (Body Weight Squat) - Arms extended out-above the shoulder, fingers interlocked or holding the pipe, full range of motion, send your butt back, crease of the hip below the top of the knee, chest up, knees over toes, drive up through the heels.
10 Good Morning Darlings (Good Mornin' Darlin's) - Legs straight or knees slightly bent, maintain a tight core, stable lumbar curve, send butt slightly back, flex at the hip (do not roll shoulders or spine forward), continue to bow until you feel the stretch in hamstrings, contract hamstrings and butt to stand back up.
10 Push-Ups - Knee push-ups for beginners, 5-10 ring dips for advanced athletes.
10 Pull-Ups - Jumping pull-ups for beginners, 1-3 muscle-ups for elite athletes.
10 Shoulder Pass Throughs - Get a wide grip on the PVC pipe, with straight arms pass the bar from your front, over head, and behind you. Keep moving your hands closer together on each rep, feeling the stretch in your shoulders and chest. Make a mental note of your "sticking point", the point where you can no longer pass the bar from front to back with straight arms. This sticking point width will be your Overhead Squat / Snatch grip width.
10 Overhead Squats - Find your grip width using technique listed above, maintain active shoulders, with the bar overhead, or slightly behind, and squat. Use the same squat fundamentals listed above for the air squat.
10 Knees to Elbows - Hang from a bar, contract core to bring knees to elbows or 10 GHD Sit-Ups.
