CFG Semifinals – Event #1

5 Rounds for time
800m Run
10 Clean & Jerks @ 83/56kg

Time cap. 30:00

Clean and jerk → 70/47.5kg, 61/43kg .The intent is to be able to keep all rounds to around 0:50-1:10 on the barbell.

Overview. This workout is about 80% running for the semifinals athletes. Make sure to choose a barbell weight where you can do the 10 reps in 0:50-1:10. You can run on a runner or outside. The deciding factors (apart from the obvious: your running fitness) are knowing yourself and pacing accordingly. It is very easy to start too hard on the run or push the barbell too fast.
Pacing. You cannot win the workout on that 1st run so start at a pace you think you can hold onto for the whole workout. It’s helpful to remember that this is going to be a 25:00 – 30:00 (or more) workout for most athletes. Pace accordingly.
You can take the final 100-200m of the run a little easier to prepare for the barbell. Once you get to the bar, aim to pick it up immediately for your 1st rep, then chip away at a steady pace. You DO NOT need to do any touch-and-go reps here. Once you finish the final rep, get moving on the next run straight away. It’s ok to take the 1st 100-200m to catch your breath a bit, then settle back into your target pace.
Note that everyone’s run times will get slower as they go, the aim is to stay as consistent as possible ( = don’t start off too hot).
Tips.
– Keep your eyes up (looking straight ahead) on the run, this will have a significant impact on your posture and running economy.
– It’s helpful to think about “pumping” the elbows back to keep your cadence/rhythm (the legs will follow)
– A velcro belt might be helpful to have for the clean and jerks (loosen off for the run, tighten a bit for the CnJ)