Circle of Awesomeness Challengers,
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.
Scaling options (Men and Women)
Rx: Double unders
D1: Double unders
D2: Singles
5:00 AMRAP
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
