Every 3 Minutes for 9 Minutes
150/125m Row HARD
10 Scap Push Ups
10 Scap Pull Ups
20 Jumping Lunges In the remaining time row slowly

The original version of this workout had more pull up volume which is not always a great idea at the affiliate level. We can scale that number back and finish out the week strong with a very challenging wod no matter what the volume of pull ups is.

CFG Event 15 – Final
For time:
600-m row
60 chest-to-bar pull-ups
36-ft. back-rack walking lunge 115 | 155 lb.
36-ft. front-rack walking lunge 115 | 155 lb.
36-ft. overhead walking lunge 115 | 155 lb.

We will stagger starts and get athletes through who are going to finish a little quicker

Scaling will be all over for this one. Use your best scaling on pull ups, not everyone can lunge overhead… we will figure it out.

If athletes have severe overhead limitations, they may use a single, heavy DB for the OH lunge portion of the workout, switching arms halfway.

400m Run
Then,
10 Inchworms with a push up on each rep
Then,
12-9-6
Kettlebell Swings
Cossack Squats
Plank Transitions
Then, HSPU Skill work and time to build to workout weight.

Affiliate RX
6-10-14 reps of:
Deadlifts, 220 | 350 lb.
8/6″ Deficit Kipping HSPU
Time cap: 14 min.

Affiliate intermediate/scaled
6-10-14 reps of:
Deadlifts, Heavy (heavy means heavy in a 14 minute wod)
Regular handstand push ups or Deficit or Regular Push Ups or DB presses
Time cap: 14 min.

The only thing logistically tough about this would be running out of weights for everyone. Some will be stacked for deficit HSPU and a lot will be on the bar. Consider sharing a bar or grabbing a few metal plates if you are going heavy

ADDITIONAL MODIFICATIONS

Barbell should be heavy, but should not exceed roughly 75-80% at most of the athlete’s 1RM. Keep in mind this is 30 reps of a very heavy deadlift, and often times ascending rep schemes go from doable to extremely difficult. Keep it heavy, but we want athletes finishing and not putting themselves at risk for injury.

Handstand push ups will require multiple sets, but athletes should be able to perform at least 6 reps when fresh of the HSPU variation they are doing in the workout. Again, keep it challenging but not impossible.

TARGET TIME ESTIMATE

6-14 minutes. This is a shorter workout, but the necessity to warm up to a very heavy deadlift and work athletes into a challenging HSPU variation should require a lengthy warm up/skill session followed by workout execution. HSPU Teaching Progression (applies to both standard and Deficit HSPU)

AMRAP 5 Minutes
3 V-Ups
6 Box Step Overs (add one DB in later rounds)
:10 Deadhang from Pull Up Bar
Then, GHD prep/skill work.
****If you have done 60 ghds recently then this workout is ok for you.
if you haven’t DO NOT DO MORE THAN 30. only asking once

*this one logistically will have a lot going on. There are ghds machines. Staggering will have to happen if we have more than 3 that want to do it. Not a problem IF everyone has an eye on their own time if they are not starting at the 0 mark on the clock.

**SCORE IS TOTAL DISTANCE IN FEET ON FARMER CARRY
**Burpee DB box step over weight is same as farmer carry weight, scale appropriately

Affiliate RX
4 rounds of:
15 GHD Sit Ups
6 Burpee DB Box Step Overs 20″
Max Distance Farmers Carry 70/50lbs in the remaining time
1-min. reset
Time caps by round: 2 | 2 | 2 | 3 min.

Affiliate Intermediate
4 rounds of:
15 GHD Sit Ups or 20 regular sit ups
6 Burpee DB Box Step Overs 20″
Max Distance Farmers Carry 50/35lbs in the remaining time
1-min. reset
Time caps by round: 2 | 2 | 2 | 3 min

Affiliate scaled
4 rounds of:
20 Abmat Sit Ups
6 Burpee Box Jump Overs 20/16″
Max Distance Farmers Carry in remaining time, moderate-heavy DBs.
1-min. reset
Time caps by round: 2 | 2 | 2 | 3 min.

LAYOUT

Set up all GHDs in a line facing the same direction. 10-20′ behind the GHDs, place boxes in a line with the DBs on the ground. 10-20’ behind the box (on the opposite side of the GHD), set up one cone, and then another cone 100′ away to create the Farmer’s carry lane.

Athletes begin 5′ away from their GHD, facing their GHD and proceed through the work as written. After completing the step overs, athletes begin accumulating as many feet as possible of the Farmer’s Carry.

When the AMRAP ends, athletes must carry their DBs back to the far side of their box before the next round begins 1 minute later. Athletes should note their distance carried per round (not including the reset) and have 1 single distance at the end of the day.

Note that the height of the box in the Rx and Intermediate versions are both 20” for men and women.

This workout is 3 rounds of 2 minutes on, 1 minute off for the first 3 rounds, and then a 4th round of 3 minutes of work to finish; a 12 minute clock in total.

Movement Description: a Burpee DB Box Step Over is when the athlete performs a burpee with their hands on the DB handles (like a Devil’s Press), jumps their feet up, picks up the DBs and then executes a step over the box. From there, the athlete may set the DBs down and then turn around to do their next rep, or turn around with the DBs in their hand.

STAGGER TIMES A :60 stagger should allow athletes to share boxes and GHDs, but not DBs

AMRAP 5 Minutes

10 Hang DB Snatches
10 Goblet Squats (Progress to DB OHS after 1 or 2 rounds)
20 Single Unders (switch to double unders after round 1 if athletes have them)

Practice single arm db overhead squats. You can use whatever arm you want for the wod.
There are a lot of different ways to scale this one. Try to use the toughest movement you can do proficiently.
An example of proficiency- using a 25 DB and getting all your overhead squats unbroken, making them look pretty

An example of not being proficient- using a 70db, twisting your body like a pretzel, both heels off the ground, to get into some sort of position that almost resembles and and overhead squat then chucking the dumbbell across the room because you lost your balance.

CFG Event 11- Affiliate Rx version
17-min. AMRAP:
1 Legless Rope Climb
7 S-Arm DB Overhead Squats 70/50lbs
45 Double Unders

Affiliate Intermediate Version
17-min. AMRAP:
1 Rope Climb
7 S-Arm DB Front Squats 50/35lbs
45 Double Unders

17-min. AMRAP: Affiliate Scaled Version
3 rope pulls from the ground
7 Goblet Squats 50/35lbs
45 Single Unders

Athletes begin 5′ away from the climbing rope, facing the rope. The duration of this workout has been increased to allow athletes the chance to do more work given it is the only thing in class, and there are multiple higher skill movements that will likely slow athletes down.

STAGGER TIMES

For larger classes or where there are far more athletes than ropes,  30-60 second stagger should suffice, as athletes will quickly spread out on this workout and will not be on a climbing rope for more than 10 seconds at a time. If all ropes are taken, this is NOT A CRISIS. One will open up very quickly.

2 Rounds
200m Run
10 Hollow Rocks
10 V-Ups
Then,
2 Rounds
10 Scap Pull Ups
10 Gymnastic Kips

Last week of Games Wods. Remember to show up, there are scaling options for everyone.

CFG Event 10 – Run Toe to Bar Affiliate Rx Version
For time:
30 toes-to-bars
1.5-mile run
25 toes-to-bars
1-mile run
20 toes-to-bars
Run 100m (because they had to run to a finish line at the games
Time cap 35 min.

Affiliate Scaled
For time:
25 Knee Raises or Sit Ups
1-mile run (or shorter)
20 Knee Raises or Sit Ups
1-mile run
15 Knee Raises or Sit Ups
then,
Run 100m
Time cap: 35 min.