WODs

a) mobility 4min
1:00 each
sumo squat stretch
calf stretch
handwalks
marching plank

b) warm up 5min
in teams of 2
2 rounds each
A/B: 100m run
B/A: 10 squats +
max alt single arm db deadlifts in the remaining time

d) team conditioning 30min
CF GAMES EVENT 9
"Hat Trick"
in teams of 2
amrap 30min
100m sprint
20 wall balls 9/6
10 dumbbell snatches 20/15

*partner switch after each completed round

a) mobility 4min
1:00 kneeling lat stretch
1:00 calf stretch
1:00 hip cross overs
10 scapula pull ups

b) warm up 5min
2 rounds
10 ring rows
10 step ups
10 sit ups
10 lunges

c) weighted chin up 12min
for total load
5 sets of 2

d) conditioning 18min
CF GAMES EVENT 6
"Up and Over"
3 rounds for time
12 muscle ups / burpee pull ups
25 high box jump overs 75/60
30 med ball sit ups 20/15
then
30 front rack lunges 60/40

a) mobility 4min
1:00 each
handwalks
calf stretches
instep rotations
glute bridge

b) warm up 5min
1 round
200m run
20 deadlifts (empty bar)
20-40sec kb hold
20-40sec db bear hug

c) conditioning 25min
CF GAMES EVENT 5
"The Capitol"
for time
40 deadlifts 100/70
2000m run
200m farmers carry 32/24
400m d-ball bear hug carry 20/15

a) mobility 4min
1:00 each
scorpions
handwalks + push ups
instep rotations
prone snowangels

b) warm up 6min
on every 2:00 x 3
100m run
10 shoulder press (empty bar)
max overhead hold in the remaining time

c) push press 15min
for total load
5 sets of 2

d) conditioning 15min
CF GAMES EVENT 2
"Shuttle to Overhead"
from 0:00-3:00 (3 minutes)
400m run
max shoulder to overhead 70/50

rest 1 minute

from 4:00-8:00 (4 minutes)
600m run
max shoulder to overhead 70/50

rest 2 minutes

from 10:00-15:00 (5 minutes)
800m run
max shoulder to overhead 70/50

a) mobility 4min
rom drills

b) clean warm up 5-10min

c) squat squat clean 12min
build to heavy squat clean

d) conditioning 18min
CF GAMES EVENT 4
"Elizabeth Elevated"
21-15-9-9-9 reps for time
squat cleans 60/40
dips with support hold

during each round the dips must split into 3 sets with each beginning with a dip support hold. meaning, the first round will be a 7sec support hold then 7 dips, a second 7sec support hold then 7 dips and a third 7sec hold then 7 dips for a total of 21 reps. the round of 15 will be broken into 3 sets of 5sec hold with 5 dips, while the rounds of 9 will be broken into 3 sets of 3sec hold and dips.

a) mobility 4min
1:00 each
hip crossover
kneeling lat stretch
samson stretch
plank hold

b) warm up 4min
1:00 bike / row
1:00 straight leg sit ups
1:00 row / bike
1:00 ring rows

c) conditioning 35min
CF GAMES EVENT 1
"Bike to Work"
for time
75 toes to bar
150/120cal bike
75 pull ups
150/120cal row