Good luck to our athletes today!
Competition starts at 8:30am, 678 Alfred Nobel Dr, Hercules CA 94547
Only 1 year experience, give or take
NO coaches or personal trainers
Never competed in an RX competition
Never placed top 5 in any CF competition
Cannot RX most WODs
Coach MUST sign your waiver to certify your eligibility. The waiver can be found in your athlete package, which will be released 1 week bfore the comp.
3 WODs.....top 5 men & women go to finals!!
Kettlebell swing, lateral burpees, Run, plate sit ups, front squats, push ups, deadlifts, goblet squats, Box Jumps, push press.
WOD #1 Minute Explosives
1 minutes at each station:
Lateral Burpees (over your barbell)
Power Snatch 75/55lbs
Front Squat 75/55lbs
Hand release Push ups (hands must come off the floor and pass the shoulders)
See the light sit ups 35/25lbs
WOD #2 Stars & Stripes
40 KB swings 53/35
30 Goblet squats 53/35lbs
20 Push Press 75/55lbs
8 minute cap
WOD #3 Red, White, Black & Blue
2-4-6-8-10-12-14…… Every round increases by 2 reps until the 6 minutes is up
Box jumps 20/16inch (must have full extension of hips and knees while on the box, not while jumping off)
6 minute AMRAP