07 Aug 2014
Friday 8th August
A. Power Snatch Complex
EMOM for 7 Mins complete:
1 x High-Hang Power Snatch
1 x Hang Power Snatch
1 x Pause (at knee) Power Snatch
1 x Power Snatch
B. 30 Mins to find 1 RM Back Squat
Its here. Time to test our back squats. Just remember – if you don’t break parallel – it doesn’t count. We arent testing our max 1/2 squat. If you are in any doubt, then you probably didn’t go low enough.
06 Aug 2014
Thursday 7th August
A. Push Press
5 – 5 – 5 – 5 – 5
B. AMRepAP in 15 Mins of:
Run 400m
Max Pull-ups
Run 400m
Max HSPU
Run 400m
Max Push Ups
Run 400m
Max Burpees
**Your score is total reps of the different gymnastics movements. Any time you pause or break, you run.
or C. AWOD – Modified 2014 CF Games Event ‘Muscle Up Biathlon’
Run 400m
12 Muscle Ups
Run 400m
9 Muscle Ups
Run 400m
6 Muscle Ups
*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. 20 Min Cut off.
05 Aug 2014
Wednesday 6th August
The ‘Open Test’ (Courtesy of CF New England)
AMRAP in 20mins of:
50 x Wall Balls (9/7kg)
50 x Double unders
40 x Box Jumps (24/20″)
40 x T2B
30 x C2B Pull-ups
30 x Burpees
20 x Power Cleans (65/45kg)
20 x Push Jerks (65/45kg)
10 x Snatches (65/45kg) (Scale to Clean and Jerk if mobility is an issue)
10 x Muscle ups
This is a great benchmark of work capacity and efficiency across a number of different movements (commonly seen in the Open). We will revisit this test over the coming months.
This video has no training benefit, but its pretty sweet nonetheless.
04 Aug 2014
Tuesday 5th August
A. Front 1 1/4 Squats
5 sets of 3 reps @ 70%
B. ‘Power’ Elizabeth
21 – 15 – 9 reps for time of:
Power Cleans @ 60/42.5kg
Ring Dips
or C. AWOD: CF Games 21-15-9 Complex @ 60/42.5kg
For time:
8 x Deadlifts (60/42.5kg)
7 x Cleans (60/42.5kg)
6 x Snatches (60/42.5kg)
8 x Pull-ups
7 x Chest-to-bar pull-ups
6 x Bar muscle-ups
6 x Deadlifts
5 x Cleans
4 x Snatches
6 x Pull-ups
5 x Chest-to-bar pull-ups
4 x Bar muscle-ups
4 x Deadlifts
3 x Cleans
2 x Snatches
4 x Pull-ups
3 x Chest-to-bar pull-ups
2 x Bar muscle-ups
*15 Min Cut-Off
03 Aug 2014
Monday 4th August
A. 8 x 200m
Men: on the 2.00
Ladies: on the 2:30
Record fastest and slowest intervals
B. 7 RFT of:
7 x Deadlift (80/55kg)
30 x DU
Finisher: Tabata Squats
01 Aug 2014
Saturday 2nd August
‘Barbara’
5 Rds for total time of:
20 x Pull-Ups
30 x Push Ups
40 x Sit Ups
50 x Squats
Rest 3 mins between rounds.
Can be scaled to 3 rds of above rep scheme, or 5 rds each being 10-20-30-40 reps.
