2011 CF Open 11.6
amrap in 7mins of:
100/70 thruster x 3
chest to bar pull up x 3
-add 3 reps to each round
-continue adding 3 reps until 7mins has elapsed
-score is total reps completed
APRIL 26, 2011
KAYLEE
10RFT
hspu x 3
20# jumping ball slams x 6
20# wall ball shots x 9
24kg/16kg full kb swings x 12
double unders x 25
APRIL 25, 2011
400m run
2pood/1.5 pood kettlebell swing x 30
ring dip x 30
400m run
kettlebell swing x 20
ring dip x 20
400m run
kettlebell swing x 10
ring dip x 10
400m run
APRIL 21, 2011
10-8-6-4-2
1.5x bodyweight deadlifts
bodyweight squat cleans
.75x bodyweight push press
-use one bar
-you must load/unload weight and will count towards total time
APRIL 20, 2011
with a partner:
400m run/double unders
400m run/wall balls
400m run/pull up
400m run/push up
-while one person runs, the other works for max reps then swap roles
-runner dictates duration of work
-score is total time of completion AND reps
APRIL 19, 2011
single leg deadlifts
7x1
-find heaviest load for each leg for score
-tight core/squeeze shoulder blades together/contract lats before lift
-if body starts to twist, drop bar...DO NOT TWIST ON ONE LEG
-post heaviest load for each
4-8-12-8-4
pistol squat
L-sit pull up
APRIL 18, 2011
HAMMER
5 rounds, each for time, of:
135/95 power clean x 5
front squat x 10
jerk x 5
pull up x 20
90sec rest
APRIL 16, 2011
bench press
5x3
4 rounds for time:
400m run
-3min rest between sprints
-score is slowest time
APRIL 15, 2011
2011 CF OPEN 11.4
amrap in 10mins:
bar-facing burpee x 60
120/90 overhead squat x 30
muscle up x 10
APRIL 14, 2011
back squat
5x3
3 attempts for max reps of ring push ups
-3min rest between efforts
-maintain tight core i.e. NO HIP SAG
-elevate feet so that feet are even with top of rings
-scale to regular push ups if necessary
-scale to regular push ups if necessary
APRIL 9, 2011
7RFT
315# / 205# deadlift x 7
200m sprint*
pull ups x 15
45sec rest between rounds
*Tillman rx is with 1 gasser instead of a 200m run
APRIL 1, 2011
CF GAMES OPEN 11.2
amrap in 15mins of:
155/100 deadlift x 9
push up x 12
24"/20" box jumps x 15
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