[1.] Warm Up
Perform 3 rounds of:
 Around the Body Pass
 Figure 8′s
 Lunge Pass Through’s
-Modify movements if required, use a moderate load.
[2.] Strength [load]
Perform 5 sets of:
 Renegade Cleans [5 per arm]
-Lift maximum load possible [MLP] for allocated reps, rest 1-3 min b/w sets. Record heaviest load lifted.
[3.] Work Capacity [time]
Perform maximum rounds possible [MRP] in 12 minutes of:
 Double Get Up Sit Ups [2x16kg/2x8kg]
 Rainbow Slam Balls [20#/14#]
-Scale loads and modify movements if required. Record total reps/rounds completed.
[4.] Finisher [reps/distance]
4.1] Perform a Tabata interval for maximum reps possible of:
1 Leg Deadlifts [24kg/16kg]
*With a continuous running clock perform MRP in the first 20 sec, rest 10 sec, perform MRP in 20 sec and so on.
-Scale load and modify movement if required. Record lowest score.
4.2] Perform a Mikko interval for maximum distance possible [MDP] of:
[6 min] Treadmill Sprints
*With a continuously running treadmill jump on and run for 30 sec, then jump off and rest for 15 sec, jump on and run for 30 sec and so on.
-Modify movement if required. Record total distance covered after 6 minutes.
Post comments and scores…
Check out our logo for this summers
RiverEdge 5k & EdgeFIT Challenger event
June 25th, 2011.