CFG quarterfinals 21.1

For total time:

3 rounds of:
10 Strict handstand push-ups
10 DB hang power cleans @ 2 x 22.5/15kg (50/35lbs)
50 Double-unders



– Rest 1:00 -



3 rounds of:
10 Kipping handstand push-ups
10 DB shoulder-to-overheads @ 2 x 22.5/15kg (50/35lbs)
50 Double-unders



Time cap. 10:00

– Rest 10:00 –

For time
25 Burpee box get overs, 40″
50 GHD sit-ups
25 Burpee box get overs, 40″

Time cap. 10:00

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview.
Part A – A classic quarterfinals workout from 2021. The key is to know your HSPU capacity and plan accordingly (unbroken or multiple sets).
Part B – High burpee box get overs and GHDs. The hip flexor fatigue from GHDs might come as a surprise on that 2nd set of burpees (be ready).
Strategy.
Part A – If you are proficient with the movements, you can push for big, even unbroken sets, on everything from the very beginning. If you know that the HSPUs will be a challenge, have a plan to break them into quick, smart sets. The goal is to minimize the amount you need to rest between sets and ensure that you can keep your pace on the second part of the workout.
Aim to go unbroken on the DBs on both parts. The shoulder-to-overhead will be much more challenging than the hang power clean. Be sure to keep the DBs close, use your hips and force lockout every rep. The DUs can both be an opportunity to recover and to make up time (by keeping them unbroken). Stay relaxed and breathe.
You have the 1-minute built-in rest during this workout, so you can push the first part a little harder than you might otherwise. Don’t be afraid to take a more aggressive approach in the beginning, just be prepared to adjust if you feel like you are getting too close to failure on the HSPUs.
Part B – Be ready for the burpees to take a while here. Focus on finding a good rhythm to start then stay with it (very easy to slow down on these). Pay attention to the landing from the box, especially in the end when you’re tired. While single unbroken set on GHDs would be nice, you have to still get your legs high to get over the box ( = don’t fry your hip flexors, take breaks if needed).
Instructions. Use the Quarterfinals equipment set up. Your handstand push-up box should be 24 x 40” and your start line should be 5 feet from the top of the box. Your DBs and jump rope must remain behind this 5ft line the entire workout.
Debrief.
– How was your strategy overall? Were you able to push and sustain your pace or did you need to take more breaks?
– Could you have been more aggressive in your approach? Should you have been more conservative from the beginning?
– How did you break the DB movements up (or did you keep them UB)? How was the shoulder-to-overhead relative to what you expected?
– Could you stay relaxed and keep the double-unders in big/unbroken sets?
– How was your rhythm on the burpees and GHD in part B?
– How would you change your approach to these workouts if you’d repeat them?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Strict handstand push-up→ Reduce reps (6 to 8 reps) → Regular handstand push-up → Standing HSPU variation of choice
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/20lbs), you should be able to do at least 20 reps UB with this weight (if needed)
Double-under → Reduce reps (30 to 40 reps) → Speed rope steps
Handstand push-up → Standing HSPU variation of choice→ Push-ups (10 or 15)
Burpee get overs → reduce the box height as needed, the intent is for you to use your hands to get over the box ( = not regular burpee box jump overs)
GHD sit-ups → GHD sit-up to parallel → V-ups → ab-mat sit-ups

EMOM 2
1+3, 1+2, 1+1
1+3, 1+2, 1+1
1+3, 1+2, 1+1

Voimakas
15 min aikaa, painoa nostaen etsitään
2 kuulalla raskas rive+työntö, max 3 toistoa

AMRAP 24
20 Russian heilautus
20 Hollow rocks
100m Farmari kävely
400/500m Soutu

JERK

A) WU

2-3 Sets Of 5: Press From Split Position
2-3 Sets Of 3: Tall Split Jerk (From Toes)

B) Split Jerk Cluster Sets

• 5 Cluster Sets Of: 1.1.1.1 (4reps)

*Eli ykkösinä ja lepoa 10 sec toistojen välissä.
*Settien välissä 2-3min lebo

Set 1: @60%
2: @65%
3: @70%
4: @75%
5. @75%+

PUSH AND PULL

Amrap 10min:

2-4-6-8-10...
- Bar Dip/Parallette Push Up

1-2-3-4-5-6-7-8....
- Strict Pull Up

-150m Ski between rds-

ACCESSORIES

A) 3-4x For Quality:

• 10 DB Z-Press
• 10/10 DB Row or 10 Bent Over Barbell Row

B) 3-4x For Quality:

• 10-15 Banded Face Pull
• 10 Lu Raise (2x Plate)

Overhead squat OHS

1x3
2x2
4-5x1

6 min on, 1 min off for total of 6 rounds (2 each):

A.
Ski for calories

B.
10 wall balls 9/6 kg
6 T2B
50 double unders

C.
15/12 cal bike
10 DB power cleans
8 box jump overs (24”/20”)

EMOM x 8-12

1) machine
2) 5 press + 5 push press + 5 push jerk
3) machine
4) 10+10 kb side bend

AMRAP35
(Teams of 2, YGIG)

70 cal row
100 deadlift
60 cal row
80 hang clean
50 cal row
60 squat
30 cal row
40 STOH
15 cal row
20 thruster

1-2 db

4 rounds of 4min ON, 2min OFF (alt. A&B, molemmat 2 kertaa)

A)
2 rounds of:
10 db thruster @2x22.5/15kg
15 t2b
Remaining time: burpee to target

B)
2 rounds of:
5 devils press @2x22.5/15kg
10-15 hspu / Pike push ups
Remaining time: cal row

Tempo Run

10 Min Easy Jog (Z2)
+
4x5min @VK+ // 2 min Easy Jog Between Sets
+
10min Easy Jog (Z2)