WOD’s for CFH Throwdown for a Cause
Athlete Check in begins at 7:30 am and closes at 8:00 am. Please be there before 8 am.
We will have an athlete briefing at 8:15 am and start the first event by 8:40 am.
I will release a more detailed schedule on this Thursday.
Event 1: Burpee Box Jumps and Deadlifts
3,3,6,6,9,9,12,12….climb the ladder for 7 min
RX: (28’/24′) 185#/135#
Scaled:(24’/20′) 155#/100#
No rest, then 1 min of Max Double Unders (RX) Single Unders (scaled)
Both events are scored separately
Event 2: Double Squat Clean Ladder
You must pass through a squat. Ideally it would be a squat clean, but you can clean the weight then front squat. The bar starts on the ground it is then lifted to athletes waist. From there you must perform two hanging squat cleans without the bar touching the ground. If you get one it will be used as a tie breaker. You will have 50 seconds to complete the lift and 10 seconds to change stations.
Male RX: 135#/155#/165#/175#/185#/205#/215#/225#/245#
Female RX: 75#/85#/95#/105#/115#/125#/135#/145#/155#
Male Scaled 95#/105#/115#/135#/155#/165#/175#/185#
Female Scaled: 55#/65#/75#/85#/95#/105#/115#/125#
Event 3: Chipper (13 min cap)
500 M Row
1 Min KB Farmers hold (53/35) 1 KB in each hand
20 Toes to Bar
20 Shoulder to Over Head (115#75#)
20 Front Squats (115#/75#)
20 Walking Lunges with a KB in each hand (53#/35#)
SCALED: Chipper
500 M Row
1 min KB Goblet Hold (53/35)
20 Sit ups
20 Shoulder to Overhead (95#/65#)
20 Front Squats (95#/65#)
20 Walking Lunges with a KB in goblet position (53#/35#)
Strength WOD
A1) OHS with a 3 Second Pause 3/3/3/3/3
A2) Plank hold for 30 seconds between each set
WOD
6 Hanging Power Cleans (155#/105#)
12 Burpees over the bar
5 Rounds
