Saturday, July 16, 2016

CFTN FREE 4 ALL COMPETITION 2016

Workout #1:  The 20’s

RX Option:
20 kettlebell swings 16/24
20 burpee box jumps 20/24
20 kettlebell sumo deadlift high pull 16/24
20 double unders
20 kettlebell over-head lunge, total 16/24
20 pull-ups

Scaled Option (2:20 time deficit):
20 kettebell swings 8/12
20 burpees
20 kettlebell sumo deadlift high pulls 8/12
20 single unders
20 kettlebell over-head lunge, total 8/12
20 ring rows

Workout #2:  The FRCF Rookie

AMWAP 7 minutes

Barbell ground to over-head, any way you want
Pick your own weight.
Your score is the total amount of pounds lifted.

Workout #3: The Climbing Wall Ball Ladder

RX Option (10 Minutes):

1 Rope Climb

3 Wall Balls 14/20

1 Rope Climb

6 Wall Balls 14/20

1 Rope Climb

9 Wall Balls 14/20

1…

12…

1…

15…

Continue until 10 minutes is completed.

Scaled Option (7 Minutes):

3 Rope Up/Downs

3 Wall Balls 10/14

3 Rope Up/Downs

6 Wall Balls 10/14

3 Rope Up/Downs

9 Wall Balls 10/14

3…

12…

3…

15…

Continue until 7 minutes is completed.

 

The Floater:  The Anthony

RX Option:

50m Sled Pull Sprint x2

Rest 1 minutes between sprints

Male = 45lbs x5

Female = 45lbs x2

 

Scaled Option:

100m Sled Pull Sprint x2

Rest 1 minutes between sprints

Male = 45lbs x2

Female = 45lbs x1