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Bonus workouts?

16 Feb Posted by in Uncategorized | Comments

So each week CFHQ will release a workout on the Thursday at 5pm.  We’ll have until Monday at 5 to get it done and submit a score. Also on Monday, I will release a bonus workout for the in-house portion  🙂  You don’t have to do it but the score you get will help your team get bonus points.  Last year, the winning team really racked up the points this way, not by results but by participation and that’s what it is all about!  The bonus workouts will be short (2ish min kinda things) low skill and on the honour system but also a ton of fun.  Watch for these and other opportunities to earn bonus points throughout the open! One more week to go!

Workout of the Day

Context: Practice

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working on handstand and kipping HSPU progressions.

Metabolic Conditioning: “Space Cowboy”

For time – 4 rounds
7 hang power snatch
7 thrusters (same)
14 toes-to-bar
400m run OR 20′ out and back shuttle (no line touch), 6 round trips + 60 single unders, 20′ out and back shuttle, 6 trips

1 min rest

Performance: 75/115
Athletic: 55/75
Health: 35/55

Scaling Guide: 18 – 24 minutes, about 5:15 per round including rest.

Scale Up: 85/135lb bar.

Compare to: NEW WORKOUT!

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