*max weights recorded **Athletes will be expected to warm up before class time. As soon as class starts we will begin with the press. The athlete’s will have 20 minutes to find a 1 rep max in each exercise, in the following order
Foundations – COA Testing or: Skill Row
Test
3 Round 500m Row@90% 25 Wall Ball Rest 4 mins (Jump Rope Skills for 1 min)
5/ea side Turkish Get ups “The key is to keep company only with people who uplift you, whose presence calls forth your best.” –Epictetus
All Levels 100 Double Unders or Singles
50 Push-ups
40 Toes to Bar
30 Shoulder to Overhead @ 135 lb, 95 lbs
20 Front Rack Walking Lunges/leg @ 135 lbs, 95 lbs
*In teams of 2-3
*Total team time recorded
The 2014 Circle of Awesomeness Challenge starts today with the Kick-Off Seminar at 11:00 am!
Below are the fitness challenge details for the Circle of Awesomeness 2014. Please review each item and description along with the division specs. There are three fitness challenge divisions: Rx, D1, D2. The division you select will be the division you participate in throughout the entire challenge. We look forward to obtaining your division information on Saturday, January 18th during the Kick-Off Seminar!
Monday – {Pre-Test: 01.20 || Post-Test: 02.24}
A. 1 RM Power Clean in 15:00
B. 3:00 Max Meter Row
Description:
Power Clean
Athlete’s will start with an empty barbell and build to a 1 rep max in the power clean. All lifts must be started and completed within the 15:00 time span. Athletes will be grouped together in groups of 2-3 and must work together
Row
Each athletes will have 3 minutes to row for max meters. Male dampers will be set at 6, Female dampers will be set at 4.
Division Options Rx: As listed D1: As listed D2: As listed
Tuesday– {Pre-Test: 01.21 || Post-Test: 02.25} CrossFit Total Find a 1 rep max in the Press, Back Squat, and Deadlift
Description:
Athletes will be expected to warm up before class time. As soon as class starts we will begin with the press. The athlete’s will have 20 minutes to find a 1 rep max in each exercise, in the following order:
1. Press
2. Back Squat
3. Deadlift
Coaches must view the max attempts and approve that full range of motion is met. All athletes will be place in groups of 2-3 athletes per station.
Division Options Rx: As listed D1: As listed D2: As listed
Thursday– {Pre-Test: 01.23 || Post-Test: 02.27}
1:00 Max Double Unders
5:00 AMRAP
5 Thrusters
5 No Push Up Bar Jump Over Burpees
*Total reps recorded
Description:
1:00 Max Double Unders
Each athlete will have 1:00 to complete as many double unders as possible. Athletes will be placed in two heats and will judge/count each others performance.
Each athlete will have 5:00 minutes to complete as many repetitions as possible. The athlete will perform all 5 Thrusters, followed by all 5 no push up over the bar burpees. Athletes will be placed in two heats and will judge/count each others performance.
Division Options Rx: M – 135 lb, W – 95 lbs D1: M – 95 lb, W – 65 lbs D2: M – 75 lb, W – 45 lbs
Saturday– {Pre-Test: 01.25 || Post-Test: 03.01}
“Cindy”
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Each athlete will have 20:00 minutes to complete as many repetitions as possible. The athletes will perform all 5 pull-ups, followed by all 10 push-up, then followed by 20 air squats. Athletes will be placed in two heats and will judge/count each others performance.
Division Options: Rx: As listed D1: Men – Red Band Pull-ups, Women – Red Band Pull-ups and Knee Push-ups D2: Men – Jumping Pull-ups, Women – Jumping Pull-ups and Knee Push-ups
**A, and B will be done on a running clock with no break inbetween**
A.
Row 2K for Time
*Record 2K Time
then immediately begin…
B.
2 Rounds
30 Wall Balls @ 20 lb, 14 lb
300 M Run
30 Power Snatch @ 75 lb, 55 lb
300 M Run
30 Double Under
300 M Run
30 Push-ups
300 M Run
*Total time recorded
*Recorded total Time
Foundations Skill Jerk
A. In 10 min Work up to a Technical 2RM
B. Press x3x4
3 Rounds
400m Run
8 Push ups
100m Side Shuffles (50m/50m)
8/ea leg OH Plate Lunges
“All that a man achieves and all that he fails to achieve is the direct result of his own thoughts.” – James Allen
B. 8 Rounds
5 Burpee Box Jumps @ 20”, 24”
5 KBS
Rest :90
Foundations Skill Row
A.
Every 2 mins for 18 mins:
200m Row @90%
B.
4 x 40 sec of Work Jump Rope / 20 sec rest
Rest 2 mins
4x 30 sec of Work Tic Tacs / 30 sec rest
Rest 2 mins
4×20 sec of Rocket Jumps / 40 sec Ring Rows 40X0
“If you have a coach helping you, developing your skills alongside you, that’s when you’re on your way to becoming not just a participant but achieving.” – Lynn Davies
