Friday, 6 March 2015

GENERAL WARM UP (9 minutes or less)
2 rounds:
200m Run
20 Jumping Jacks
10 Shoulder Taps
20 Mountain Climbers
20ft Seal Walk

OPEN PREP / SPECIFIC WARM UP
For QUALITY, not for time:
5 Overhead Squats, 95/65#
5 Overhead Squats, 105/75#
5 Chest-to-Bar Pull Ups
5 Overhead Squats, 115/85#
5 Chest-to-Bar Pull Ups

CF GAMES OPEN 15.2 (Rx)
Every 3 minutes, for as long as possible, complete (for total reps):

From 0:00-3:00
   2 rounds:
   10 Overhead Squats, 95/65#
   10 Chest-to-Bar Pull Ups

From 3:00-6:00
   2 rounds:
   12 Overhead Squats, 95/65#
   12 Chest-to-Bar Pull Ups

From 6:00-9:00
   2 rounds:
   14 Overhead Squats, 95/65#
   14 Chest-to-Bar Pull Ups

Etc., following same pattern until you fail to complete both rounds.

CF GAMES OPEN 15.2 (Scaled)
Every 3 minutes, for as long as possible, complete (for total reps):

From 0:00-3:00
   2 rounds:
   6 Overhead Squats, 65/45#
   6 Pull Ups (Chin-over-Bar)

From 3:00-6:00
   2 rounds:
   8 Overhead Squats, 65/45#
   8 Pull Ups

From 6:00-9:00
   2 rounds:
   10 Overhead Squats, 65/45#
   10 Pull Ups

Etc., following same pattern until you fail to complete both rounds.