COREFX Challenge Workout - canfitpro | world fitness expo

6/30/16
CHALLENGEWORKOUT
ComponentsofanIntegratedFunc3onal
ChallengeWorkout
Athle3cBalance
…isreac)vecapabilitythatallowsthe
bodytoadequatelyrespondtoachanging,
unpredictableenvironment
Strength&Power
…iden)fiesweaklinks&deficienciesin
thekine)cchain
AnaerobicEndurance
…sustainworkcapacity&qualityof
effortatthreshold(AT,LTOBLA)
Goal
…iden)fy/improveweaklinksinkine)c
chain;improvefitness,measurechange,use
compe))ontomo)vate,pushlimits,have
FUN!
Athle3cismrequiresmovement
thatisbasedon…
1.Afounda/onofmobility, stability,rota/on,balance, integratedwholebody coordina/on,motorcontrol andstrength
2.Balance,agility,core, metaboliccondi/oning,speed, strengthandpower(sta/onfocus)
3.Op/malpowerexpression
-maximalvs.sustainedpower
4.Askilledmovementfounda/on
1
6/30/16
ChallengeCircuitIntro:“thewhy”
•  Why?Measureablechallengestotest
proficiency,andfocusonimprovingathle/c
abilityinseveralareasoffitness/
performance
•  Why?YoucanintegrateChallengeWorkouts
intodailyworkoutsoraChallengeEvent
•  Why?Competeagainstself,partner,top
scores(leaderboard)ormedian/avg.scores
ChallengeCircuitSet-Up:“therules”
1.  Countoffby8s;1stoSta/on1,2stoSta/on2,
3stoSta/on4&soon…
2.  Partner@sta/on;groupof3okay
1.  Sta/on#1isalsoTeam#1(Remember!)
Howitworks:
1.  8-sta/onexercisedemonstra/on&prac/ce
2.  Group/partnerWallBallwarmup
3.  Round#1:8sta/ons,2-minuteseach;each
partnercompetes/coaches1-minuteeach
4.  Round#2:8-sta/ons,1-minuteeach;each
partnercompetes/coaches30-secondseach
5.  Rounds#3&4repeatrounds1&2
1.  Round1(easy);Round2(harder);Round3
(moderate);Round4(hardest)
6.  TeamSlalom:(formcirclewithTeams1-8)
7.  ScoreCard(compareRound1to3;2to4)
Let’swarmup!
COREFXChallengeWorkoutScoreCard
CircuitExerciseSta3on
Repe33ons
#1Seated45’ChestPush
Round1
Round2
Round3
Round4
#2LateralSpeedSkate
Round1
Round2
Round3
Round4
#3SingleLegRDLSlam
Round1
Round2
Round3
Round4
#4ODResistedForward,R/L
LateralHustle(CFXOverdriveTrainer)
Round1
Round2
Round3
Round4
#5MogulJumpsw/Wave
Round1
Round2
Round3
Round4
#6PushUP—BurpeeSnapPlank
Round1
Round2
Round3
Round4
#7BoxJumps
Round1
Round2
Round3
Round4
#8180Switch-HipBlock-Throw
Round1
Round2
Round3
Round4
(COREFXWallBall)
(COREFXSkillSlide)
(COREFXSlamBall)
(COREFXBa^leRope)
(GRID)
(COREFX3in1Plyobox;or12”hurdle)
(COREFXWallBall)
2
6/30/16
COREFXChallengeWorkout
(8)
180Switch-HipBlock-
Throw
(1)
(7)
(5)
BoxJumps
Mogul
Jumpsw/
(1:2COREFX3in1Foam
Plyobox,20”height;OR Wave
1:212”hurdle)
(ORuse12”hurdle)
(1:2COREFXWallBall)
(1:2COREFXWallBall)
(1:2Ba^le
Rope)
(6)
Seated45’ChestPush
(2)
(4)
ODResisted
Forward,R/L
Lateral
Hustle
(1:2GRID)
(1:2COREFXSkillSlide)
(repeat)
(1:2Overdrive
Trainer-OD;
1:2cones)
PushUp—BurpeeSnap
Plank
LateralSpeedSkate
(3)
SingleLegRDLSlam
(1:2COREFXSlamBall)
COREFXPartnerChallengeWorkout
CircuitExerciseSta3on
Descrip3on
#1Seated45’ChestPush
Sitholdingballagainstchest;leanback45’;thrustarmsaway
fromchestexplosivelypushingballtopartner,uponball
returnbringballbackintochest&repeat;hold45’posi3on
#2SpeedSkate
Startatoneendoftheslide;flexattheankle,kneeandhip;
stayuprightandpushoffendramp;keepthefeetwide
(stability)un3ltheleadfoottouchesoppositeramp
(COREFXWallBall)
(COREFXSkillSlide)
#3SingleLegRDLSlam
StandononelegholdingSBoverhead;hingefromthehipand
forcefullythrowSBtoground;pickupball/shorthopand
slowlyreturntooverheadposi3onw/hiphinge;repeatR/L
Standingatstar3ngline,runtoconeandtouch,returnw/a
#4ODResistedForward,R/L
LateralHustle(CFXOverdriveTrainer) backpedal;lateralshufflerightleadlegtoconeandreturn,
thenshuffleleklead;repeatfront.R/Llateralsequence
Squatandholdhandles;createafast,rollingwaveby
#5MogulJumpsw/Wave
whippingtheropewithslightlybentarms;maintainbentleg
(COREFXBa^leRope)
posi3on;add45’rotaryjumpR/L,asifskiingmoguls
(COREFXSlamBall)
#6PushUp-BurpeeSnapPlank
HoldGRID;athle3creadyposi3on;steporjumpbacktoplank
w/GRIDonfloor;snapupfromplanktoathle3cready,
drivingtheGRID/armsoutfront;repeat
#7BoxJumps
Startstandingon20”boxorbetween12”hurdles;jump
laterallyR/L;everyreturntocentercountsasonejump;the
boxjumpcanberegressedtoawalkingpa^ern
#8180Switch-HipBlock-Throw
Standtosideofpartner,4-6feetapart;loadoutsideleg,
tripleflex,ini3atewithlegs,core,finishthroww/arms&
tripleextension;perform180-switchakereachlateralthrow
(GRID)
(3in1Plyobox;OR212”hurdlesop3on)
(COREFXWallBall)
COREFXPartnerWallBallWarm-up
1.StandingOverhead(OH)Push
2.ProneSupermanOHPushPass
3.SupineBilateralHipBridge
4.StandingOver&UnderPass
(partnersplacefeetonball)
(back-to-back,throughlegs,overhead)
5.StandingHipBlockPass
6.HeaveToss(slippassoffgroundto
(back-to-back;alterna3ngovershoulder) partner;partnercatches,rollsballback)
7.KneelingChestPass
(akerpass,falltohands,powerreturn)
8.RoundhouseSlamChestPass
(roundhouseR,passtopartner,thenL)
3
6/30/16
COREFXChallengeWorkout
(8)
180Switch-HipBlock-
Throw
(1:2COREFXWallBall)
(7)
BoxJumps
(1)
(5)
Mogul
Jumpsw/
(1:2COREFX3in1Foam
Plyobox,20”height; Wave
1:212”hurdle)
(1:2COREFXWallBall)
(alterna3ve12”hurdle)
(6)
Seated45’ChestPush
(1:2Ba^le
Rope)
(4)
ODResisted
Forward,R/L
Lateral
Hustle
(1:2GRID)
(1:2COREFXSkillSlide)
(repeat)
(1:2Overdrive
Trainer-OD;
1:2cones
PushUp—BurpeeSnap
Plank
(2)
LateralSpeedSkate
(3)
SingleLegRDLSlam
(1:2COREFXSlamBall)
COREFXChallenge
Wrap-Up
A.  TeamSlalomCoolDown
B.  Understandinghowequipment
andmethodologywork
together
q  Setthegoal
q  Solvethetrainingchallenge
C.  Learnnewexercisesanddrill
sequences
D.  Introduce“playwithpurpose”
thatisskillandperformance
driven
COREFXChallengeWorkout
WWW.COREFX.CA
4