Saturday, 10 January 2015

WARM UP
4 slow rounds, but no more than 12 minutes:
200m Run

CONDITIONING #1
30-20-10 for time:
Row for Calories (sub 600m Run-400m Run-200m Run if no rower available)
Deadlift, 225/155#
Handstand Push Ups
• 16-minute time cap.
• Standards:
1.       Fully open hip, locked out knees, and shoulders behind barbell required for each Deadlift rep.
2.       CF Regional standard HSPU hand placement required (36” wide x 24” deep).
3.       First HSPU rep of each set starts at the top of a locked out Handstand hold (not with your head resting on the floor).
4.       Feet must touch wall at the top of each HSPU rep.

Rest, set up, movement prep, and warm up exactly 15 minutes, then:

CONDITIONING #2
For time:
100 Wall Balls, 20/14# to a 10/9ft target*
*Every time progress is stopped, the athlete must run 200ft (100ft out and back).
• Strict 12-minute time cap.
• Standards:
1.       Progress is “stopped” whenever there is a no rep, OR the following rep is not caught while transitioning back into a squat. Pauses, fumbles, missed targets, no reps, or ANY lack of smoothness warrants a 200ft run.
2.       If it’s questionable in any way, go for a run.