CFL Rx Challenge

The first CFL Rx Challenge is scheduled for this Saturday from 12:30-2:30. If you would like to register it is $20. We will hold this event quarterly and it is pass/fail. The following skills must be demonstrated during the two hour session:

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)

Some of the notes are what we are looking for. This was constructed to be a physical requirements test for the trainers, gym members will not necessarily be held to the exact same standards. But the commentary next to the skills is pertinent.

Participants may choose either the run or the row. If you are thinking of registering please make sure you have practiced all of these things. If you would like me to take a look at anything before you register I would be happy to. Graduates will have their picture taken and posted on the wall in the gym. I would like to get a growing list of folks who have passed the CFL Rx Challenge. Troy is working on the T-Shirts...