Friday, 27 February 2015

GENERAL WARM UP (8 minutes or less)
2 rounds:
200m Run
20ft Crab Walk
8 Wall Facing Overhead Squats
8 Shoulder Taps

MOVEMENT PREP / SPECIFIC WARM UP
1) Every 90 seconds for 6 minutes (5 total sets):
3 Toes-to-Bar + 2 Clean & Jerks @ ascending weights - 50%, 55%, 60%, 65%, 70%
2) 3 rounds (~5 minutes):
5 Deadlifts, 125/85# (slow and controlled pace)
5 Snatches, 125/85# (as close to 15-second pace as possible while cycling with the bar close to your body)
- Rest 1 minute between rounds.

CF GAMES OPEN 15.1 (Rx)
Complete as many rounds and reps as possible in 9 minutes:
15 Toes-to-Bar
10 Deadlifts, 115/75#
5 Snatches, 115/75#
• As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

CF GAMES OPEN 15.1 (Scaled)
Complete as many rounds and reps as possible in 9 minutes:
15 Hanging Knee Raises
10 Deadlifts, 85/55#
5 Snatches**, 85/55#
**Ground-to-Overhead allowed.
• As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

CF GAMES OPEN 15.1a
1-Rep Max Clean & Jerk
• 6-minute time cap.