CFS 1 Day 2 2014 Regional Events 21-15-9-6-3 Strict HSPU, Front Squat 88/57kg, Burpee over Bar & 10 Rounds 1 Legless Rope Climb, 60m Sprint

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) 15-9-6-3 HR Pushups, Front Squats 35/25kg, Burpees Over Bar (15min Cap)

(D) 5 Rounds 2 Reverse Rope Climb, 60m Sprint(10min Cap)

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) 15-9-6-3 HR Pushups, Front Squats 40/25, Burpees Over Bar (15min Cap)

(D) 5 Rounds 2 Reverse Rope Climb, 60m Sprint (10min Cap)

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) 15-9-6-3 Strict Pushups, Front Squats 70/40, Burpees Over Bar (15min Cap)

(D) 5 Rounds 1 Rope Climb 15/12ft, 60m Sprint (8min Cap)

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) 3 Rounds for Time-50 Cal Row, 15 HSPU 1 X Abmat, 50 Double Unders (15min Cap)

(D) 100 Pullups, 100 Wallballs 9kg & 6kg/10ft (15min Cap)

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) 3 Rounds for Time-40 Cal Row, 15 HSPU with 2 X Abmat, 40 Double Unders (15min Cap)

(D) 75 Pullups, 100 Wallballs 6kg & 4kg/10ft (15min Cap)

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) 21-15-9-6-3 Reps Strict HSPU, Front Squat 88/57kg, Burpee over Bar (20min Cap)

(D) 10 Rounds 1 Legless Rope Climb, 60m Sprint (11min Cap)

FROM THE COACH (A)  (B)  (C)  (D)  (E)