snoridgecf

Advanced RX: Lifting: Cleans, Hang Cleans and Jerks & Pt. 1 OHS and Bar MU Pt. 2 Push Jerk and Air Squats

Advanced RX Class:

Lifting: 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set

BTWB

Pt. 1 OHS and Bar MU

3 rounds for time of:
12 Overhead Squats (135#/95#)
6 Bar Muscle Ups

BTWB

Rest 5 Minutes between Part 1 and 2

Pt. 2 Push Jerks and Air Squats

2 rounds for time of:
20 Push Jerks (135#/95#)
100 Air Squats

BTWB

Photo by @robcwilson

CF Games athlete Jacob Heppner completes 20 rounds of Mary in 20 minutes with Chest-to-Bar Pull-ups

Results

15 Minutes: Choose Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

This is not a timed workout.

BTWB

15 Minutes: Choose Rope Climb or Handstand Walk Practice & AMRAP 20 mins: Runs, Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

15 Minutes: Choose Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

BTWB

AMRAP 20 mins: Runs, Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

Complete as many rounds as possible in 20 mins of:
Run 200m
20 Overhead Walking Lunges (45#/25#)
15 AbMat Sit-ups
2 Rope Climbs

BTWB

Photo by @robcwilson

All of the Regionals workouts have been announced. Regionals begins next week starting with the Pacific, South and California Super Regions.

Update Show: Day 3 Team Events

Results

Results cont

Alt EMOM 10 mins: Touch And Go Deadlifts and DU's

Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s

Every 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders
If you are working on DU then pick a number you can target each minute or spend the whole minute just trying for max reps.

BTWB

Alt EMOM 10 mins: Touch And Go Deadlifts and DU's & 21-15-9: Kettlebell Swings, Box Jumps and Ring Dips

Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s

Every 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders

BTWB

21-15-9: Kettlebell Swings, Box Jumps and Ring Dips

21-15-9 reps, for time of:
Kettlebell Swings (70#/53#)
Box Jumps (30″/24″)
Ring Dips

BTWB

Photo by @robcwilson

2016 Regional Events Announced (Team, All)

Results

Results cont

Back Squat 3-3-3-3-3 & FT: Row, Thrusters and Ball Slams

Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Row, Thrusters and Ball Slams

For time:
Row 1000m
— then —
4 rounds of:
8 Thrusters (135#/95#)
15 Ball Slams (30#/20#)

BTWB

Photo by @robcwilson

Congrats to everyone on the Back Squat PR’s (Personal Record) today!

Final Individual events announced for Regionals and they look like Sunday will be exciting!

Regionals: Individual Event 6 Details

Update Show: Events 6 and 7 Announced

Results

Results cont

Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups

Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go)s, pick load
3 Muscle-ups
Scale to 3 Strict Pull-ups or 3 Jumping MU

BTWB

Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups & AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall Balls

Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups

Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go), pick load
3 Muscle-ups
*Scale to 3 Strict Pull-ups or 3 Jumping MU

BTWB

AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall Balls

Complete as many rounds as possible in 16 mins of:
Run 200m
7 Power Cleans (185#/125#)
14 Chest-to-bar Pull-ups
21 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Update Show: Events 1 and 2 Announced

Update Show: Events 3, 4 and 5 Announced

Results

Results cont

Lifting: Squat Snatch + Overhead Squat & 3 RFT: Runs, Squat Snatches and Lateral Burpees

Lifting: Squat Snatch + Overhead Squat

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

BTWB

3 RFT: Runs, Squat Snatches and Lateral Burpees

3 rounds for time of:
Run, 400 m
7 Squat Snatches, 135/95 lbs
14 Burpee Over Bars
* lateral burpee

BTWB

Lifting: Squat Snatch + Overhead Squat & 3 RFT: Runs, Squat Snatches and Lateral Burpees & Checkout: 2 RFT: Toes-to-bars, Knees To Elbows and Hollow Rocks

Lifting: Squat Snatch + Overhead Squat

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

BTWB

3 RFT: Runs, Squat Snatches and Lateral Burpees

3 rounds for time of:
Run 400m
7 Squat Snatches (135#/95#)
14 Lateral Burpee Over Bars

BTWB

Checkout: 2 RFT: Toes-to-bars, Knees To Elbows and Hollow Rocks

2 rounds for time of:
10 Toes-to-bars
10 Knees To Elbows
10 Hollow Rocks

BTWB

Photo by @robcwilson

The first 2 CF Games Regional Events were announced and these are HARD. As in Day 1 might eliminate some athletes right out of the gate.

2016 Regional Events Announced (Individual, Friday)

Rich Froning Does Event 1 in 6:11

Results

Results cont