For everyone in the CFD Cup, please pair up and decide who’s going Heat 1 versus Heat 2. Heat 1 will go at 20 after… Heat 2 10 minutes after all of Heat 1 as finished. If you’re not in the Cup, you can decide to go in either heat.
MOB: Spidermans and deep dislocates as you like
Range of Motion Link: http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/CFGOpen2015_EventPDF_15_2_dhjenWSD3eD51n04ex.pdf
Very important: HIP CREASE BELOW KNEE on the OHS. Not kidding. Close doesn’t count tomorrow. Those of you that have been working on your mobility hard should get rewarded on this one. Chest must touch bar on C2B. Refs can/should use a box to get at the bar level to see the touch.
WoD: For Total Reps. Any time remaining in the 3 minutes will be spent resting. NOT doing future work. If you do not finish the work in the 3 minutes, your WoD is done…
We will be setting our clock as 3 minute sessions (6 cycles of 3:00 of work, 0 rest). So, you’ll have a natural count down to 0 and a beep to signal the start of each round.
Rx’d
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 lb / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 lb / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 lb / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Scaled
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups (chin must not only be above the horizontal plane of the bar, but over it vertically as well)
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
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Beginner
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
4 overhead squats (45 / 35 lb.) from parallettes (as necessary)
4 Ring Row to Chest (heels on line between rig posts) (Rings at standard height of 44″)
From 3:00-6:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 Ring Row to Chest (heels on line between rig posts) (Rings at standard height of 44″)
From 6:00-9:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 Ring Row to Chest (heels on line between rig posts) (Rings at standard height of 44″)
Etc., following same pattern until you fail to complete both rounds
MOB: Roll Quads and Lats / Lax Shoulders
Coach’s Tip: Go out hard if you’ve trained your body to get back to your resting hard rate from red lining it quickly. Break this up early and give yourself only 45 to 30 seconds rest if you need to pace the work out. Know yourself on this one and don’t kid yourself.