CFL Rx Challenge Sneak Peek

September 25th 2010 we will do the first CrossFit Littleton Rx Challenge. This will be a test of physical skill CrossFit style held at the gym quarterly. It will be pass/fail. The graduating participants each quarter will have their picture taken and posted on the gym wall forever immortalizing their accomplishments, have bragging rights forever after and (if I get my shit together) receive a custom t-shirt to shamelessly flaunt around the gym. Pre-registration will be required.

The test will not be firebreather hard, but hard enough that many will have to put in a fair amount of work if they want to achieve this personal goal.

The exact format and skills have yet to be finalized but a really good starting point is the CFL Trainer requirements listed below:

10 Thrusters (95/65) - Full depth, bar contacting delts (rack position), push press mechanics

25 Continuous Wall Ball Shots (20/10)

5 Reps Front Squat (75% BW) - Rack position, rebound, hip extension at top, no ass first out of the hole

5 O-Squats (50% BW, 3-1-2-1 tempo) - Good squat mechanics, tight overhead position, minimal lateral bar movement

5 Deads (150% BW) - Pristine lumbar curve, consistent starting position, tight scaps

20 Continuous KB Swings (24/16) - even cadence, no steps, flat feet, overhead position (ears)

3 Squat Cleans (75% BW) - Catch at bottom of squat, rack position (no power clean and then a front squat)

3 Push Jerks (60% BW) - Good jerk mechanics, no push-press

1 Split Jerk (75% BW) - 3 single demonstrations

3 Squat Snatch (50% BW) - Catch at the bottom of the squat (no power snatch to O-squat)

3 Press (60% BW) - Initiating & ending position, rebound at bottom

3 Push Press (75% BW) - Rack position, foot placement and dip - finished overhead position

5 SDLHP (60% BW) - Good squat mechanics, timing, high elbows

20/12 Push-Ups (C2F) - Feet together, good plank, full extension at top

5/3 Ring Dips - Full depth/extension

5/3 Ring Rows - parallel w/ground, feet together, ROM, tight plank

5/3 Handstand Push-Ups - Full depth/extension

6/4 Pistols - Freestanding, to depth

10 Rebounding Box Jumps - Immediate bounce, hip extension

10 KB Snatches (16/12) - Smooth, efficient technique

10 KB C&J (24/16) - Smooth, efficient technique

5/3 Dead Hang Pull-Ups - Full ROM

10 Continuous Kipping Pull-Ups - Full ROM

10 Continuous DU's

1 Mile Run (7:00/8:30)

500M Row (1:40/1:55)


You up for it?