EdgeFIT Challenger 2011
Workout 11.1 Standards Video
This video outlines the movement standards for the first workout (11.1) “KB” at this years EdgeFIt Challenger event June 25th, 2011.
“KB”
Perform 5 rounds for time of:
[12] Double Sumo Deadlifts
[10] Double Hang Cleans
[8] Double Push Jerks
*Loads will be assigned according to divisions; advanced, intermediate, beginner and newbies.
*If you have any questions about this workout or the event please post in comments [top of page]*
1.] Warm Up
2.] Strength [Power]
*Test Day*
Find 2 repetition maximum [2RM] of:
Double/Quadruple Front Squats
Double Push Press
*You may perform all sets of FS’s prior to PP’s or you can alternate movements, rest 2-3 min b/w sets. Perform a many or as few sets as you need to determine your 2RM.
-Modify movements if required. Record heaviest loads lifted.
3.] Work Capacity [time]
“Spare Tire”
Perform 3 rounds for time of:
[8] Knees to Elbows / [16] KB Knees to Elbows
[16] GHD Back Extensions / Good Mornings [24kg/16kg]
[24] Air Bells [16kg/8kg] / Wall Balls [20#,10ft/14#,9ft]
[32] Butterfly Sit Ups
[40] Jumping Slam Balls [20#/14#]
-Scale loads and modify movements if required.
For previous scores see: 1/27
4.] Finisher [couplet]
Perform 100 unbroken reps for time of:
Windmills [50 per side, hi or low]
*Perform either 10×10, 4×25, or 2 x50 reps, complete all 50 reps on one side before switching.
-Scale load and modify movement if required. Record load, rep scheme & time.
Post comments and scores…
Frankie and Mattie
AKA
“Dumb and Dumberer”
