Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Power Clean + Hang Power Clean + Power Jerk

1 x 1 + 1 + 1

Stimulus/Focus: Spend 15 minutes getting as heavy as you can on the complex-one power clean + one hang power clean + one push jerk.

Power Clean + Power Jerk

5 x 1 + 1

Stimulus/Focus: Download to 80% and complete one rep every 30 seconds for 5 rounds.

Hang Power Clean + Power Jerk

5 x 1 + 1

Stimulus/Focus: Download to 80% and complete one rep every 30 seconds for 5 rounds.

WOD: 5 RFT (10 Minute Cap)

5 Deadlifts

5 Power Cleans

5 Hang Power Cleans

5 Shoulder to Overhead

RX: (75/55)(55/35)

RX+: (135/95)(95/65)

Stimulus/Focus: This is light and fast. Try to hold onto the bar for an entire round. If you can do that with the RX+, then go for it! If not, stay with the RX.

Cool Down: 4 Rounds

20 Bar Hops

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Back Squat

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP across the 5 sets of 5 reps. Lift on a 3-minute clock.

WOD: 16 Minute EMOM

Minute 1: Strict Handstand Push Ups

Minute 2: GHD Sit Ups

Minute 3: Strict Chin-Ups

Minute 4: Pistols

Stimulus/Focus: Spend one minute working at each movement. Pick a number that you can maintain each time you do that movement. Focus on form and technique, not volume. Move well!

Cool Down: Tabata Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Get Ready for Quarterfinal Event 3!

WOD: CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54)

For time:3 rounds:

10 handstand push-ups

20 toes-to-bars

2 rounds:

10 strict handstand push-ups

5 rope climbs (15 feet)

1 round:

10 chest-to-wall handstand push-ups

20 muscle-ups

Time cap: 15 minutes

CFG24 Quarterfinals Workout 3 ( Ages 55-59)

For time: 3 rounds:

10 handstand push-ups

20 toes-to-bars

2 rounds:

10 handstand push-ups

5 rope climbs (12 feet)

1 round:

10 strict handstand push-ups with a 2-inch riser

20 muscle-ups

Time cap: 15 minutes

CFG24 Quarterfinals Workout 3 (Ages 60 – 64, 65+)

For time: 3 rounds:

10 handstand push-ups with a 2-inch riser

20 toes-to-bars

2 rounds:

10 handstand push-ups with a 2-inch riser

5 rope climbs (12 feet)

1 round:

10 strict handstand push-ups with a 2-inch riser

20 chest-to-bar pull-ups

Time cap: 15 minutes

Cool Down: Athletes Choice

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Get Ready for Quarterfinal WOD 2!

WOD: CFG24 Quarterfinals Workout 2 (Ages 16-54)

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

F: 14lb medicine ball, 9-foot target, 20-inch box

M: 20lb medicine ball, 10-foot target, 24-inch box

CFG24 Quarterfinals Workout 2 (Ages 14-15, 55-59, 60-64, 65+)

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

F: 10lb medicine ball, 9-foot target, 20-inch box

M: 14lb medicine ball, 10-foot target, 24-inch box

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Get ready for Quarterfinals WOD 1!

WOD: CFG24 Quarterfinals Workout 1 (Ages 16-54)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

F: 85lb barbell, 35lb dumbbells, 20-inch box

M: 135lb barbell, 50lb dumbbells, 20-inch box

CFG24 Quarterfinals Workout 1 (Ages 55-59)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

F: 75lb barbell, 20lb dumbbells, 20-inch box

M:115lb barbell, 35lb dumbbells, 20-inch box

CFG24 Quarterfinals Workout 1 (Ages 60 – 64, 65+)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

F: 65lb barbell, 20lb dumbbells, 20-inch box

M: 95lb barbell, 35lb dumbbells, 20-inch box

CFG24 Quarterfinals Workout 1 (Ages 14-15)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

F: 65lb barbell, 20lb dumbbells, 20-inch box

M: 95lb barbell, 35lb dumbbells, 20-inch box

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Max Height Box Jump

Stimulus/Focus: Spend 10 minutes jumping as high as possible.

WOD: 30 Minute Partner AMRAP

*One partner works, while one partner rests.

30 Wall Balls (20/14)(14/10)

30 Seated Knees to Elbow

30 Box Jumps (24/20)*Masters may step up*

30 Strict Push Ups

30 Alternating Lunges

Stimulus/Focus: Split work as you would like. One partner works, while one rests.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Front Squat

4 x 4 x 4 x 4 x 4

Stimulus/Focus: Start at 70% and get AHAP across the five rounds of four reps. Lift on a 2-minute clock.

WOD: 5 RFT (20 Minute Cap)

30 Kettlebell Hang Snatch (15 L/15 R)(1.5/1)(1/25#)

20 Kettlebell Box Step Overs (24/20)(1.5/1)(1/25#)*Can hold KB anyway*

10 Toes to Bar

Stimulus/Focus: This workout should be challenging on your grip. Aim to complete the movements in two sets.

Cool Down: 3 Rounds

100 Meter KB Farmer’s Carry

10 Goblet Squats

*Use KB from WOD

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

1 x 2

Stimulus/Focus: Spend 10 minutes finding your heavy double for the day.

Shoulder Press

10 x 1

Stimulus/Focus: Use the weight from your heavy double. Complete one rep every 30 seconds for 5 minutes.

WOD: 15 Minute AMRAP

10 Seated Shoulder Presses (35/20)(20/15)

10 Ab Mat Sit Ups

10 Burpees over the Dumbbells (Lateral)

Stimulus/Focus: Complete all work unbroken. Aim for 6-7 rounds.

Cool Down: Tabata Superman Holds

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!