Registration Open! THROW-DOWN CANCER - Nov. 15th 2014 @ SCF

Fitness

Friday 10-31-14

Strength & Skill:
Clean & Jerk, use this time to practice
+
LuRong Challenge Benchmark:
9 Min Amrap of:
Level I (1):

20 G2OH (Med Ball)- 20/14
7 Bar Facing Burpees
15 G2OH (Barbell)- 45/35
7 Bar Facing Burpees
10 G2OH- 65/45
7 Bar Facing Burpees
5 G2OH- 95/65
7 Bar Facing Burpees
AMRAP G2OH- 115/85
G2OH – Med Ball

Med Ball Ground to Overhead (G2OH):
starts with the athlete standing and the medicine ball on the floor. The movement is complete when the athlete is standing with the ball overhead with the hips, knees, and elbows fully locked out. Any variation to get to the finishing position is allowed. Touch and go at the bottom is allowed but bouncing the ball on the ground is not permitted.

Bar Facing Burpees:
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. One footed jumping or stepping over the bar is permitted for Level 1 only. (non-challenge participants perform reg burpees)

“Optional Finisher”
2 K Row or 1 Mile Run at recovery pace

Fitness Program Description

Performance

Friday 10-31-14

Strength & Skill:
Clean & Jerks, build up to a heavy single
+
LuRong Challenge Benchmark:
Level III (3):
9 Minute Amrap of:

20 G2OH- 95/65
7 Bar Facing Burpees
15 G2OH- 135/85
7 Bar Facing Burpees
10 G2OH- 155/105
7 Bar Facing Burpees
5 G2OH- 185/135
7 Bar Facing Burpees
AMRAP G2OH- 225/155

Level II (2):
9 Minute Amrap of:

20 G2OH- 65/45
7 Bar Facing Burpees
15 G2OH- 75/55
7 Bar Facing Burpees
10 G2OH- 95/65
7 Bar Facing Burpees
5 G2OH- 135/95
7 Bar Facing Burpees
AMRAP G2OH- 155/105

Movement Standards
G2OH – Barbell
The Ground to Overhead (G2OH) movement is about getting the bar from the floor to overhead “anyway”. The key point is the range of motion between the start and end points. The barbell begins on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Allowable variations include: power snatch, squat snatch, split snatch, clean and jerk, squat clean and jerk, squat clean thruster, or any variation. Touch-and-go is permitted. No bouncing. If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.

Bar Facing Burpees:
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. One footed jumping or stepping over the bar is permitted for Level 1 only. (non-challenge participants perform reg burpees)

“Optional Finisher”
2 K Row or 1 Mile Run at recovery pace

Performance Program Description

Competitor WOD

Friday 10-31-14

Competitors:
A. Banded Snatch Pulls, 5 X 5, rest 2 mins
B. Unbroken Static Counterbalanced Pistol Holds
- barefoot if you can, try it with 10 lbs
- hold for 60 seconds for 5 sets per leg, rest as needed b/n
+
Workout:
8 Rounds for time:

4 Deadlifts 275/185
6 Bar Facing Burpees
8 Box Jumps 24/20″

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Tuesday 10-21-14

WOD #1: 10 minute AMRAP
12 KB Swings
10 Tire Flips
100m Farmers Carry

*Rest*

WOD #2: 10 minute AMRAP
Clean & Jerks
Every 2 minutes 100m Shuffle

Recent Blog Posts

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Energy
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Stepping Off of the Plateau
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Masters WOD

Wednesday 10-29-14

Masters at 8:00 am


Kids WOD

Thursday 10-30-14

WARMUP: Pass the Pumpkins

SKILL WORK: Hang Power Cleans
aka…Dip-Shrug-Drop-Stand

WOD:
5 Burpee Broad Jumps
7 Hang Power Cleans
9 Air Squats

HALLOWEEN HUNT GAME!!!