CF Track, Day 5, Week 4 of 6, Cycle 4, Phase 2

Friday, October 30, 2026
4:30 AM 8:30 PM 04:30 20:30

Google Calendar ICS

0:00-8:00 General Warm-up

8:00-12:00 Explanation of Specific Warm-up

12:00-16:00 Specific Warm-up

16:00-26:00 Strength

26:00-29:00 Put away barbells, keep any plates needed for the twists

29:00-36:00 Explanation of WOD Prep and WOD

36:00-37:00 Transition to WOD Prep

37:00-43:00 WOD Prep

43:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

10 PVC Pass Throughs

10 PVC Around the Worlds

20-30 seconds PVC Lat Stretch

10 PVC Good Mornings

20-30 seconds Seated Groin Stretch

5 reps of 5 seconds Down Dog with Calf Stretch

5 each way Lunge and Rotate in place

10 Infant Squats

—then—

3 Rounds with empty barbell

5 Snatch Grip Bent Over Rows

5 Muscle Snatch

MANAGEMENT/FOCUS:

The movements in the second section will make the transition easier to the Specific Warm-up, good time to help members with their bar path, Muscle Snatch is a great drill for that, act like their is a wall in front of you, get a good pull and punch overhead

Specific Warm-up

Complex: 4 sets

Power Snatch + Hang Power Snatch + Overhead Squat @40-50%

MANAGEMENT/FOCUS:

We have worked on technique the last few weeks, now we are using this complex to get ready to lift a heavyish weight for reps
Do a set every 1:30, try to get around to each member during this 6 minutes to help them more specifically, use an empty barbell or very light weight

Strength

EMOM 10

1 Power Snatch @70-75%

FOCUS:

THIS IS NOT A DAY TO MAX OUT, we are doing that in week 6…consistent singles in this percentage range are very beneficial for working on technique with a heavyish weight
Great opportunity to get around to each member multiple times for some more specific coaching
Focus on a good set up, getting to a solid launch position, hip pop and drop…as the weight gets heavy people have a tendency to let their hips come up first (stripper booty), have an early pull (not getting to the launch position) or jump their feet out wide

OPEN TIME OPTION:

CONTROLLED TIME OPTION:

NO BARBELL OPTION:

Single DB Strict Press 5x5 each arm, Single DB Bent Over Rows 5x5 each arm
Do both movements every 2:00, reps decreased from last week so try to increase the weight a bit today

WOD Prep

Alt. EMOM 6

M1: 100m Run

M2: 1 Rope Climb

M3: 5-10 Ring Dips

MANAGEMENT/FOCUS:

Run: easy to moderate pace in Round 1, moderate to hard pace on Round 2
Half or 3/4 Rope Climb in Round 1, 3/4 or Full in Round 2
Good time to help people with their Ring Dips

WOD

AMRAP 11

100m Run

1 Rope Climb

10 Ring Dips

SCORE: Rounds + Reps

GOAL: 5 Rounds

PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent

FOCUS/STRATEGY:

Run: RPE 8, good pace, breath and move
Rope Climb: focus on efficiency with your foot clamp, try to get your clamp up around your shoulder area
Ring Dips: try to stay unbroken as long as you can, then go to 5s or 4/3/3 if you can…make sure you get a good full range of motion and a solid lockout at the top

WEATHER CONSIDERATIONS:

Used a lot of machines this week so I would keep the run and do a 100yd shuttle inside if needed

ROPE CLIMB MODIFICATIONS:

If you don’t have enough ropes or choose not to use them, here are some options:
10 KB Sumo Deadlift High Pulls
5 Sandbag Ground to Over Shoulder
10 Single or Double DB Hang Power Cleans

BEGINNER: Rope Climb Modification listed in the notes, Bench Dips

SCALED: Half or 3/4 Rope Climb or Rope Climb Modification listed in the notes, Banded Ring Dips or Bench Dips

Rx+: Strict Ring Dips

Comp: Legless Rope Climb, Strict Ring Dips