Test 4
A. 1 RM Power Clean
*weight recorded
Test 5
B. 1 RM Split Jerk
*weight recorded
Test 6
C.Max Unbroken Set of Strict Pull-ups
*reps recorded
“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.” –Wilhelm von Humboldt
Test 3
A. 3 Rounds
30 Double-Unders
10 Pull-Ups
10 Front Squats @ 115/75 lbs
12 Push Press @ 115/75 lbs
*time recorded
B. (not a test)
3 Rounds
25 Glute Bridges
6-8 Partner GHR
:60 Plank Hold
“Try, try, try, and keep on trying is the rule that must be followed to become an expert in anything.” –W. Clement Stone
Test 1
1 RM OVHD Squat w/ :02 pause in bottom
*weight recorded
Test 2
1 Mile Run
*time recorded
“What great thing would you attempt if you knew you could not fail?” –Robert H. Schuller
*No classes or Open Gym Saturday 10/10 due to the event*
Come cheer on your friends!
*Spectator tickets are $10 cash only at the door.
SCHEDULE
7:00 AM
Check-in Begins
Spectator Admissions begin
7:45 AM
Check-in ENDS
ALL JUDGES REPORT
ALL ATHLETES REPORT
7:55 – Workout #1 Judge’s briefing
8:05 – Workout #1 Athlete Briefing
8:15 – Workout #1 Begins
9:05 – Workout #2 Judge’s Briefing
9:15 – Workout #2 Athlete Briefing
9:25 – Workout #2 Begins
10:19 – Workout #3 Judge’s Briefing
10:29 – Workout #3 Athlete Briefing
10:39 – Workout #3 Begins
11:41 – Final Judge’s Briefing
11:51 – Final Athlete Briefing and Top 5 Announcement
12:01 PM – Final Begins
1:30 – Awards
CFA will be closing at 5:00 pm to set up for SuperFit – evening Open Gym is cancelled.
A. 3 Rounds
:45 OVHD Carry
:15 Rest
:45 Zercher Carry
2:15 Rest
B. 3 Rounds
10/ Side DB SuitCase DL
10/ Side Waiter Squat
C1. Partner GHR x10x3
C2. Good Morning x10x3
SuperFit Games is Saturday! Come on out and support these competitors.
[Spectator tickets – $10 cash at the door]
A. 15:00 HSPU Practice
B. 20:00 AMRAP
4 HSPU
8 KB Swings 24K/20K
12 Back Squats @ 115/75
200 M Run
“It takes but one positive thought when given a chance to survive and thrive to overpower an entire army of negative thoughts.” –Robert H. Schuller
A. 12:00 E202
Split Jerk x1x6 @ 90-100%
B.10:00 E202
Snatch DL x3x5 by feel
C. 3 Sets
Max Strict Pull-ups
1 Squat Clean + 3 Front Squat
Rest 3:00-5:00
“Only those who will risk going too far can possibly find out how far one can go.” –T. S. Eliot
A. 20:00 E202
2 Power Cleans x 6 sets by feel
then…
3 Clean Deadlifts x 4 sets by feel
*goal is to increase gradually every set
B.10:00 AMRAP
12 Pull-ups
9 Power Cleans @ 115/75 lbs
6 Box Jumps @ 24/20
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” –Arnold Schwarzenegger
A. 12:00 E202
OVHD Squat x1x6 @ 90% w/ :02 Pause
B. 12:00 E202
2-4 HSPU + `5-10 DUs.
C. 200 M Run
10 Burpees
20 DUs
400 M Run
8 Burpee
16 DUs
600 M Run
6 Burpees
12 DUs
400 M Run
4 Burpees
8 Dus
200 M Run
2 Burpees
4 DUs
“I don’t focus on what I’m up against. I focus on my goals and I try to ignore the rest.” –Venus Williams
Two Person teams
10 Rounds
3 Squat Clean to OVHD @ 165/105
4 Box Jumps @ 24/20
*One partner works at a time partners alternate each round, both will complete 10 rounds
Congrats to our October AOM Janet Harris!!
Check out her Interview
