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)

Split Jerk 2x2

For time with a partner:
21 thrusters
12 rope climbs/ pull to stand
15 thrusters
9 rope climbs/ pull to stand
9 thrusters
6 rope climbs/ pull to stand
– Each partner completes the designated number of thrusters, then split rope climbs as needed.

EMOM8
-snatch pull + power snatch

AMRAP12
Buy in: 400m skillmill run OR 32/23cal AB
-2 rope climbs
-8 goblet squats
-10 burpee over line

2min rest

FOR TIME:
-15/12cal row
-15 t2b
-15/12cal row
-10 pull-ups
-15/12cal row

TC5

*result: AMRAP reps and time(or reps if capped) of the latter portion in the comments.

Voima
E2MOM, 4 rounds
2KB thruster x8
-lisää painoa jos mahdollista

WOD
16min EMOM
1.min ergo
2.min Ground to overhead (plate)
3.min oh lunge plate
4.min rest

Alternate A1/A2

A1. DB bench press – 3 x 10-15 @ 1-2 RIR, rest 1:00 before A2
A2. Single arm DB row – 3 x 8-12/side @ 1-2 RIR, rest 2:00 before A1

3 Intervals

BikeErg for 10:00-12:00 @ FTP20*
– Rest 5:00 between intervals –

• This is the pace you kept for your 20:00 bike test. IF you haven’t done the test, aim for a pace you think you could keep for 20:00 (or 25:00 to avoid starting too hard). ** For score check distance covered, calories and avg. watts to develop your awareness of bike paces

Toes to bar

Strict & kipping toes to bar

1A) knees to elbows
3x8 reps
*rest 1min bw sets

1B) strict controlled toes to bar / leg raise
3x6 reps

2A) kip swing
3x8-12 reps
*abmat between legs to make sure legs stay together

B) w/ partner, kipping leg raise

C) —> ttb

Core:
3 rounds:
*10 plate “passes”
Rest 30sec
20 russian twists
*Rest 30sec
10 plate sit ups
*Rest 1min

Partner wod ( You GO , I GO )
In 9 mins
50 cal row
The AMRAP of :
50 shoulder taps in partner HS Hold (total reps)
50 Wall ball @9/6kg
50 Double under/ each person
Goal : 1+ round in AMRAP

2 mins REST

In 9 mins
50 cal row
Then AMRAP of :
30 V-up
30 Box jump@60/50cm
30 Db push press @2x22,5/15kg
Goal : 2+ rounds in AMRAP

2 mins REST

In 9 mins
50 cal row
Then AMRAP of:
10 strict Pull up/ 10 bar mu rx+
10 Devilpress @2x22,5/15kg
10 Dumbell Box step over @60/50cm @2x22,5/15kg
Goal : 3+ rounds in amrap