Friday September 17th

16
Sep

Friday September 17th

20 A-Frame Toe Touches
20 Spiderman Lunges
Then,
2 Rounds
10/7 AAB SPRINT
8 Bar Facing Burpees
Rest 2:00 between rounds

**Do not skip today if you don’t have handstand walks, there are plenty of other options for wod 1
**take a few reps to build up to your snatch weight but don’t over do it. Save your shoulders.
**There are a few options not listed for the handstand walk that don’t fall into any category very well. You could do
3 rounds
10 Burpees
15 Handstand push ups

Affiliate RX version
CFG Event 8 – Handstand Walk
For time:
Navigate the 150′ Handstand Walking Course
Time cap: 5 min.
Rest 5 Minutes

CFG Event 9 – Bike Snatch
21-15-9:
Bike Calories
Power Snatch 105/75lbs
Time cap: 8 min.

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Affiliate Intermediate Version
CFG Event 8 – Handstand Walk
For time:
150′ Handstand Walk

Time cap: 5 min.

Rest 5 Mintues

CFG Event 9 – Bike Snatch
21-15-9:
Bike Calories
Power Snatch 75/55lbs
Time cap: 8 min.


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Version 3

3 Rounds
10 Burpees
100′ Bear Crawl (if you have HSPU you could 15 per round)
Time cap: 5 min.

Then,
CFG Event 9 – Bike Snatch
21-15-9
Bike Calories
Power Snatch lighter weight or Kettlebell Swing 53/35lbs Time cap: 8 min.


Set up a 50′ HS Walking Lane. At the 16.75′ (16 feet, 8″ mark) and 33.5′ (33 feet, 6″ mark) of the HS walk lane place a 45lb plate. On either side of the 45lb plate, place a 25lb plate to create two sets of stairs. When set up correctly there will be two sets of stairs per trip, athletes will walk up and down two sets of stairs per 50′ trip. There should be roughly 15’ of flat ground from the start line to the first set of stairs, between the two sets of stairs, and then after the second set of stairs.

STAGGER TIMES

If multiple athletes are using the HS Walk course, consider having them perform this waterfall style.

ADDITIONAL MODIFICATIONS

See intermediate and scaled versions.

TARGET TIME ESTIMATE/SCORING

3-5 minutes Each “section” of the course is worth a “rep”. This means that the first 15’ leading up, between, and after the stairs is a “rep”, and each obstacle is a “rep”. Athletes may kick down, but should attempt to complete each “section” of the course unbroken. This means there are 5 reps per length, for a total of 15 reps over the 150’ course