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
