Wods 2/18-2/22 - Open starts this week!!!

Super excited about all the incredible results from the six week challenge! Way to go!!! If you missed out on this challenge, it’s ok, because we will do another in May!

We’ve done several challenges over the years but this one was by far the best. This was Staci and my first time to count macros. We both really liked what we learned. The results have been undeniable.

The Open starts this Thursday! The Open is a series of five workouts with one being released per week for the next five weeks. It is the first step in the CF Games season. Anyone can participate. There is a global leaderboard to measure against everyone around the world. I highly recommend participation, especially if your scared or don’t think your ready. Our own Josh Holden is a top 200 hopeful. He has put in the work and we are confident that he will accomplish his goal. To register click here.

Monday

Warm Up

2:00 Row/bike/run

Line Drills

  • Shuttle Sprints x 5

  • Walking Hamstring stretch

  • Punter Kicks

  • High Knees

  • Butt Kicks

Barbell Warm Up

  • 5 RDLs

  • 5 Stiff Leg Dead Lifts

  • 5 Front Squats

  • 5 elbow rotations each side

  • 5 Thrusters

  • Clean Grip Burgener Warm Up

Wod

"Waterproof”

Time Cap: 20 mins

21 - 15 - 9
Row Calories
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Barbell Facing Burpees
Thrusters (95/65)

Scaling

Int: 75/45 lb barbell

Beg: 45/35 lb barbell

The weight each athlete chooses should be able to be cycled (unbroken) for high reps when fresh. Set a pace and a rep count early and don’t take long breaks when you need to break it up.


Tuesday

Warm Up

Line Drills

  • High Knees

  • Butt Kicks

  • Walking Lunges

  • Samson Stretch

  • Spider Man

  • Toe Touch

  • Bar Hang

  • 20 sec handstand hold

Barbell Warm Up

  • 5 1 legged Dead Lifts each leg

  • 5 RDLs

  • 5 Stiff legged Dead Lifts

  • 5 push press

  • 15 second OH press and hold x 2

Warm up to starting Dead Lift weight

Wod

Dead Lifts

5-5-3-3-3-1-1-1-1 reps

  • build to heavy

“Diane Lite”

Time cap: 9 mins

21-15-9

Dead Lift (205/135)

Handstand Push Ups

Scaling

Int: 165/105 DL, Pike HSPUs

Beg: 115/80, push ups/knee push ups


Wednesday

Warm Up

100m run

10 air squats

100m run

10 burpees

100m run

10 pvc OHS

100m run

10 pvc snatch balance

Wod

Snatch Balance
5 Reps @ 40% 
4 Reps @ 50% 
3 Reps @ 60% 
2 Reps @ 70% 
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

"Shut Down"
AMRAP 24
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Scaling

Int: 35/20 dumbbell

Beg: AHAP dumbbell


Thursday

Warm Up

Coaches Creative

Wod

For 20 mins alternate 1 min of rowing and 1 min of bike.

Score is calories.

ROMWOD

Friday

Warm up

Coaches Creative based on workout.

Wod

19.1

The first workout of the 2019 Games season. There will be scaling to fit every athletes needs.







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