Friday, 20 March 2015

WARM UP (8 minutes or less)
2 rounds:
25 Jumping Jacks
10 PVC Around The Worlds
10 Kettlebell Swings
10 Kettlebell Deadlifts

OPEN SPECIFIC MOVEMENT PREP / WARM UP – TBD

Complete as many reps as possible in 8 minutes:
3 Handstand Push Ups
3 Cleans, 185/125#
6 Handstand Push Ups
3 Cleans, 185/125#
9 Handstand Push Ups
3 Cleans, 185/125#
12 Handstand Push Ups
6 Cleans, 185/125#
15 Handstand Push Ups
6 Cleans, 185/125#
18 Handstand Push Ups
6 Cleans, 185/125#
21 Handstand Push Ups
9 Cleans, 185/125#
Etc., adding 3 reps to the Handstand Push Ups each round, and 3 reps to the Clean every 3 rounds.
• Go to this link for more in-depth movement descriptions and standards.

CF GAMES OPEN 15.4 (Scaled)
Complete as many rounds and reps as possible in 8 minutes:
10 Push Presses, 95/65#
10 Cleans, 115/75#