Thursday September 16th

15
Sep

Thursday September 16th

2:00 Banded Front Rack Stretch
Then,
2 Rounds
100m Run
10 Russian KB Swings
20 Air Squats
10 Empty Bar Front squats

This workout has a somewhat of a built in warm up in it, but it will be a good idea to warm up to some of the working weights that are in the second half of the wod.
READ BELOW CAREFULLY so you are not lost when you get to class. Everyone will do Event 6 and Event 7.

LAYOUT

Athletes begin at their barbell. This workout will be done with a partner who will share a barbell/help change weights.

  • Partner 1 will perform the workout as written, where partner 2 changes parter 1’s weights after completing each clean.
  • When the 8 minute cap hits, Partner 2 immediately takes off on their 200m run, while P1 becomes responsible for stripping weight off the bar for Partner 2.
  • At the 16:00 mark when Partner 2 completes their turn, they switch back to Partner 1 who immediately begins their 150m run, while P2 ensures the weight for their first barbell is loaded correctly, adding the required weight after each round.
  • Then repeat the same process for Partner 2 when partner 1 completes their Event 7.

For logistical purposes, this class should be done on a continuous 32 minute clock, where two partners alternate 8 minute efforts. If an athlete completes their first round in less than 8 minutes, partner 2 should still wait until the 8:00 mark so that athletes have others to race.

ADDITIONAL MODIFICATIONS

May be performed as power or squat cleans, or a combination. Athletes may make as many attempts as needed, but may not begin their next round until they’ve cleaned the current barbell.

TARGET TIME ESTIMATE Ideally everyone is able to complete Event 6 under the time cap. Many will get capped on Event 7 at a barbell they simply cannot clean, but all should have a chance to clean at least a couple of the heavy barbells in Event 7.

CFG Event 6 – Clean Ladder
5 rounds for time of:
200-m run
1 clean
Women: 125 | 135 | 145 | 155 | 165 lb. 
Men: 185 | 205 | 215 | 225 | 235 lb.

Time Cap: 8 min.

———–
CFG Event 7 – Heavier Clean Ladder

5 rounds for time of:

150-m run
1 clean
Women: 170 | 175 | 180 | 185 | 190 lb.
Men: 245 | 255 | 265 | 275 | 285 lb.

Time cap: 8 min.

__________________________________________________________________________________________

Scaled suggestions

CFG Event 6 – Clean Ladder

5 rounds for time of:
200-m run
1 clean
Women: 85 | 95 | 105 | 110 | 115 lb.
Men: 125 | 135 | 145 | 155 | 165 lb. 
Time Cap: 8 min.

———–

CFG Event 7 – Heavier Clean Ladder
5 rounds for time of:

150-m run
1 clean
Women: 120 | 125 | 130 | 135 | 140 lb.
Men: 170 | 175 | 180 | 185 | 190 lb. Time cap: 8 min.

___________________________________________________________________________________________________________________
Option 3
CFG Event 6 – Clean Ladder
5 rounds for time of:
150 or 200-m run
1 clean
Women: 45 | 55 | 65 | 75 | 85 lb.
Men: 75 | 85 | 95 | 105 | 115 lb. 
Time Cap: 8 min.

———–

CFG Event 7 – Heavier Clean Ladder

5 rounds for time of:
150 or 100-m run
1 clean
Women: 90 | 95 | 100 | 105 | 110 lb.
Men: 125 | 135 | 145 | 150 | 155 lb. Time cap: 8 min.