The CFK In-house Comp workouts have been posted at the gym in the entrance corridor. If you’re coming along next Saturday (Nov 14) write your name on the sheet corresponding to the division you intend to compete in, and /or on the volunteer sheet. If you are in the Beginner or Intermediate Division you will be able to scale or modify the workouts, however if you do you cannot rank higher than athletes who complete the workouts as prescribed. The Rx’d Division will require you to perform all the movements as prescribed for that division. Heats will start at 7am with the Beginner’s Division up first, then the Intermediate Division, then Rx’d.
15 minutes to work up to a heavy triple.
Alternating EMOM for 12 minutes
Odds – 5 Hang Cleans @ 60 – 70% of heavy triple
Evens – 10 Kettlebell Swings
– There will also be a selection of extra work to complete within the minute. These will be optional.
5am Weightlifting group – Paige is away today helping out CF Sunshine Coast with some coaching but you will be able to apply the skills you’ve been working on to the Shankle Complex.
Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks
Here is Donny Shankle completing it at 200kg. (Language warning)
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