2014 CFG OPEN MIXTAPE TEAM WORKOUT

2014 CFG OPEN MIXTAPE TEAM WORKOUT

Apr 4th, 2014
Author: TracFIT
2014 CFG OPEN MIXTAPE TEAM WORKOUT031-Copy

This will be our first Friday without a scheduled Open Games workout. With the 2014 Open season over, it’s a great time to look back and review.
The leaderboard is still in flux as scores will have to be verified and top competitors will have to choose whether they’ll be moving on to Regionals as an individual competitor or compete within a team. Once those scores are settled, the top 45 men and women in our Region and the top 30 teams will move on.
Currently, Team 101% sits in 74th place out of 207 teams in Northern California. Coach Annie, our highest ranking competitor, is currently in 87th place out of 2,590 female competitors in this region.
I’m incredibly proud of everyone who participated in the Open this year, especially those of you who competed for the first time. You’ve persevered through some tough challenges. Whether those challenges involved movements, weights, misjudgment, multiple attempts, or just plain discomfort, you put yourselves out there and that’s more than what many can say. Some of you even contributed to our team scores for the first time ever when you finished in our weekly top 3.
I want you to be proud of yourselves as well. This community has come a long ways since we first started on this endeavor. Expect some significant changes to our training in preparation for 2015.
Until next season, keep enjoying the journey, improve your weaknesses, strengthen your strengths, keep your eyes out for our Specialty Programs rolling out this Spring, and look forward to supporting the Regional competitors who will be throwing down at the end of May at the SJSU Event Center.
- Trac
Main Group Workout
Skill:
10min to establish a 1RM TGU
Work:
“2014 Open Mix Tape”
With a 20min clock, complete in teams of ~4:
120 double unders
60 snatches, 75/55lbs
60 overhead squats, 95/65lbs
60 chest to bar pull ups
60 deadlifts, 225/155lbs
60 box jumps, 24/20″
60 cal row
50 toes to bar
40 wall ball shots, 20/14lbs
30 power cleans, 135/95lbs
20 muscle ups
(620 reps)
Then, with the remaining time:
AMRAP:
3 thrusters, 95/65lbs
3 bar facing burpees
(one round per team member)
CD/PWU:
5:00min foam roll
5:00min hip or shoulder mobility

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