Monday
Saturday
CF Games Open 11.5
AMRAP 20:00
5 Power Cleans, 145#
10 Toes to Bar
15 Wall Ball shots, 20#
11+1 completed
5 Power Cleans, 145#
10 Toes to Bar
15 Wall Ball shots, 20#
11+1 completed
Friday
Thursday
Benchmark "Wittman"
Seven rounds of:
- 1.5 pood Kettlebell swing, 15 reps
- 95 pound Power clean, 15 reps
- 15 Box jumps, 24" box
Wednesday
CF Games Open 11.5
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
9+15
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
9+15
Tuesday
Work Capacity / Stamina
A. 7 RFT:
15 SDLHP (75)
12 Pistols (alternating)
9 HSPU
14:09
Rest 10:00
B. Top of every minute 5x Burpee
Remaining amount of time complete:
AMRAP Toes to Bar
Time ends when 100x toes to bar are completed
Rest 5:00
C. Top of every minute 5x Box Jump (30)
Remaining amount of time complete:
AMRAP Wall Ball (20)
Time ends when 100x wall ball are completed
15 SDLHP (75)
12 Pistols (alternating)
9 HSPU
14:09
Rest 10:00
B. Top of every minute 5x Burpee
Remaining amount of time complete:
AMRAP Toes to Bar
Time ends when 100x toes to bar are completed
Rest 5:00
C. Top of every minute 5x Box Jump (30)
Remaining amount of time complete:
AMRAP Wall Ball (20)
Time ends when 100x wall ball are completed
Monday
Sunday
Saturday
CF Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
1 round + 24 reps
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
1 round + 24 reps
Friday
Thursday
Wednesday
CF Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
1 round + 3 Burpees
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
1 round + 3 Burpees
Tuesday
Strength / Work Capacity / Stamina
A. Deadlift 3-3-3-3
A2. Handstand pushups amrap strict
B. 5 RFT
5 deadlift (275)
10 Burpees
C. AMRAP in 10 min.
5 Toes to Bar
5 ring dips
30 double unders
A. 375 - 385 - 405 - 405 x 2
A2. 6 - 16 - 13 - 11
B. 3:15
C. 10 + 5
A2. Handstand pushups amrap strict
B. 5 RFT
5 deadlift (275)
10 Burpees
C. AMRAP in 10 min.
5 Toes to Bar
5 ring dips
30 double unders
A. 375 - 385 - 405 - 405 x 2
A2. 6 - 16 - 13 - 11
B. 3:15
C. 10 + 5
Monday
Strength / Work Capacity
A. Back Squat w/ bands 10x3
Used red and blue bands w/ 2 knots each.
225# x 2
Rest as needed
B1. 40 unbroken wallballs x4
Rest 3:00
B2. 30 unbroken pullups x4 (subbed burpees)
Rest 3:00
Total time including rest: 33:30
Used red and blue bands w/ 2 knots each.
225# x 2
Rest as needed
B1. 40 unbroken wallballs x4
Rest 3:00
B2. 30 unbroken pullups x4 (subbed burpees)
Rest 3:00
Total time including rest: 33:30
Sunday
Work Capacity
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Time: 9:49
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Time: 9:49
Saturday
Tuesday
Strength / Work Capacity
A. Push Press 4-4-4-4
175-180-185-190
B. 3 Rounds of
15x Ring Dips
10x Power Clean and Jerk (135)
4:38
Rest 10:00
C. 3 Rounds of
350m Row
25 Wallball (20)
10 Burpees
11:32
175-180-185-190
B. 3 Rounds of
15x Ring Dips
10x Power Clean and Jerk (135)
4:38
Rest 10:00
C. 3 Rounds of
350m Row
25 Wallball (20)
10 Burpees
11:32
Sunday
Saturday
CF Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Score: 13 + 14
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Score: 13 + 14
Friday
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