CFC 2022 – Workouts

workout 1

elite

MASTERS 30-34

MASTERS 35-39

8 MIN AMRAP

21reps: Power Clean
21m Handstand Walk (7blocks)
15reps: Front Squat
15m Handstand Walk (5blocks)
9reps: Shoulder To Overhead
9m Handstand walk (3blocks)

Men: 60 Kg
Women: 40 Kg
1 block=3m

MASTERS 40-44

8 MIN AMRAP

21reps: Power Clean
21m Handstand Walk (7blocks)
15reps: Front Squat
15m Handstand Walk (5blocks)
9reps: Shoulder To Overhead
9m Handstand walk (3blocks)

Men: 60 Kg
Women: 40 Kg
1 block=3m

MASTERS 45+

8 MIN AMRAP

21reps: Power Clean
21m Overhead Plate Walking Lunges (7blocks)
15reps: Front Squat
15m Overhead Plate Walking Lunges(5blocks)
9reps: Shoulder To Overhead
9m Overhead Plate Walking Lunges(3blocks)

Men: 50 Kg/plate 20kg
Women: 30 Kg/plate 10kg
1 block=3m

teen men

8 MIN AMRAP

share as you wish

21reps: Power Clean
21m Overhead Plate Walking Lunges (7blocks)
15reps: Front Squat
15m Overhead Plate Walking Lunges(5blocks)
9reps: Shoulder To Overhead
9m Overhead Plate Walking Lunges(3blocks)

Men: 50 Kg/plate 20kg
Women: 30 Kg/plate 10kg
1 block=3m

mixed couples

8 MIN AMRAP

share as you wish

21reps: Power Clean
21m Handstand Walk (7blocks)
15reps: Front Squat
15m Handstand Walk (5blocks)
9reps: Shoulder To Overhead
9m Handstand walk (3blocks)

Men: 60 Kg
Women: 40 Kg
1 block=3m

Individual Scaled

8 MIN AMRAP

21reps: Power Clean
21m Overhead Plate Walking Lunges (7blocks)
15reps: Front Squat
15m Overhead Plate Walking Lunges(5blocks)
9reps: Shoulder To Overhead
9m Overhead Plate Walking Lunges(3blocks)

Men: 40 Kg / Plate 20 Kg
Women: 25 Kg / Plate 10 Kgc

teenagers

8 MIN AMRAP

21reps: Power Clean
21m Overhead Plate Walking Lunges (7blocks)
15reps: Front Squat
15m Overhead Plate Walking Lunges(5blocks)
9reps: Shoulder To Overhead
9m Overhead Plate Walking Lunges(3blocks)

Men: 40 Kg / Plate 20 Kg
Women: 25 Kg / Plate 10 Kg

rookies

for time

50 reps: Air Squat
21reps Prisoner Walking Lunges
30 reps: Sit Ups
15 reps Prisoner Walking Lunges
10 reps: Burpees
9 reps Prisoner Walking Lunges

Timecap: 8 minutes

workout 2

elite

MASTERS 30-34

MASTERS 35-39

2(A) 40"On / 20''Off

For 2 reps Snatch
Max reps Overhead Squat

TIME REST 1′

2(B) FOR TIME

Slalom Sprint 150m

Time cap 1′

MASTERS 40-44

2(A) 40"On / 20''Off

For 2 reps Snatch
Max reps Overhead Squat

TIME REST 1′

2(B) FOR TIME

Slalom Sprint 150m

Time cap 1′

MASTERS 45+

2(A) 40"On / 20''Off

For 2 reps Snatch
Max reps Overhead Squat

TIME REST 1′

2(B) FOR TIME

Slalom Sprint 150m

Time cap 1′

teen men

8 MIN AMRAP

share as you wish

Athlete A: Wall Handstand Hold

If Drops, 1 Block Back

Athlete B: Max Distance in Farmer Walk

mixed couples

8 MIN AMRAP

share as you wish

Athlete A: Wall Handstand Hold

If Drops, 1 Block Back

Athlete B: Max Distance in Farmer Walk

Individual Scaled

2(A) 40"On / 20''Off

For 2 reps Snatch
Max reps Overhead Squat

TIME REST 1′

2(B) FOR TIME

Slalom Sprint 150m

Time cap 1′

teenagers

2(A) 40"On / 20''Off

For 2 reps Snatch
Max reps Overhead Squat

TIME REST 1′

2(B) FOR TIME

Slalom Sprint 150m

Time cap 1′

rookies

6 min amrap

Max distance in Farmers Walk
Cash in: 30 Burpess

workout 3

elite

MASTERS 30-34

MASTERS 35-39

10 MIN AMRAP

30 reps: UNBROKEN Double Unders
5 reps of Gymnastic-Complex

Gymnastic-Complex

3 reps: Toes To Bar
2 reps: Pull Ups
1 rep: Bar Muscle Up

MASTERS 40-44

10 MIN AMRAP

30 reps: UNBROKEN Double Unders
5 reps of Gymnastic-Complex

Gymnastic-Complex

3 reps: Toes To Bar

2 reps: Pull Ups

MASTERS 45+

10 MIN AMRAP

30 reps: UNBROKEN Double Unders
5 reps of Gymnastic-Complex

Gymnastic-Complex

3 reps: Toes To Bar

2 reps: Pull Ups

teen men

10 MIN AMRAP

Athlete A:
30 reps: UNBROKEN Double Unders
then:
5 reps of Gymnastic-Complex

Gymnastic-Complex

3 reps: Toes To Bar

2 reps: Pull Ups

1 rep: Muscle Up

mixed couples

10 MIN AMRAP

Athlete A:
30 reps: UNBROKEN Double Unders
then:
5 reps of Gymnastic-Complex

Gymnastic-Complex

3 reps: Toes To Bar

2 reps: Pull Ups

1 rep: Muscle Up

Individual Scaled

10 MIN AMRAP

20 reps: Double Unders

20 reps: Toes To Bar

10 reps: Pull Ups

teenagers

10 MIN AMRAP

20 reps: Double Unders

20 reps: Knees To Elbows

5 reps: Pull Ups

rookies

10 min amrap

50 reps: Single Unders

20 reps: Knees To Elbows

5 reps: Burpees Over Bar

workout 4 - THE PELION DIVERS CHALLENGE

elite

MASTERS 30-34

MASTERS 35-39

4(A) FOR TIME

200m Swim Open Water

7 Min Time Cap

Time Rest 2′ // Transition to WOD 4(B)

4(B)

7 min For Max Cal In RowErg

Cash in: 15 reps Burpees Over 1.3m Obstacle

Men: 6.2 KG Vest // Women: 4KG Vest

MASTERS 40-44

4(A) FOR TIME

200m Swim Open Water

7 Min Time Cap

Time Rest 2′ // Transition to WOD 4(B)

4(B)

7 min For Max Cal In RowErg

Cash in: 15 reps Burpees Over 1.3m Obstacle

MASTERS 45+

4(A) FOR TIME

200m Swim Open Water

7 Min Time Cap

Time Rest 2′ // Transition to WOD 4(B)

4(B)

7 min For Max Cal In RowErg

Cash in: 15 reps Burpees Over 1.3m Obstacle

teen men

4(A) FOR TIME

Athlete A

200m Swim Open Water

7 Min Time Cap

Time Rest 2′ // Transition to WOD 4(B)

4(B)

7 min SHARE For Max Cal In RowErg

Cash in: 15 reps Burpees Over 1.3m Obstacle

Men 6.2 KG Vest

mixed couples

4(A) FOR TIME

Athlete A

200m Swim Open Water

7 Min Time Cap

Time Rest 2′ // Transition to WOD 4(B)

4(B)

7 min SHARE For Max Cal In RowErg

Cash in: 15 reps Burpees Over 1.3m Obstacle

Men 6.2 KG Vest // Women: 4 KG Vest

Individual Scaled

4(A) FOR TIME

200m Swim Open Water

7 Min Time Cap

Time Rest 2′ // Transition to WOD 4(B)

4(B)

7 min For Max Cal In RowErg

Cash in: 15 reps Burpees Over 1.3m Obstacle

teenagers

4(A) FOR TIME

200m Swim Open Water

7 Min Time Cap

Time Rest 2′ // Transition to WOD 4(B)

4(B)

7 min For Max Cal In RowErg

Cash in: 15 reps Burpees Over 1.3m Obstacle