FFL YVR 2021 SEASON 1
About This Competition
All season dates and details can be found in the FFL BASE: app.league.fit
STAGE 1: GET RANKED
- Make sure all eligible athletes have first compelted the seasons FFL RANKER events
- Checkout the ranker: https://competitioncorner.net/events/3024
STAGE 2: BUILD YOUR TEAM
- Team captains can view their affiliate rosters of all athletes who have compelted the ranker & utilize this to build / draft their team!
STAGE 3: THE SEASON
MATCH DETAILS
- a TEAM roster is 6 ATHLETES + 2 SUBS
- 4 ATHLETES on each team will participate in each EVENT (workout)
- A MATCH include 3 EVENTS & take about 2 hours
- Each MATCH will include 3-5 TEAMS together at an AFFILIATE with an FFL FACILITATOR
MORE INFO: www.league.fit/format
STAGE 4: PLAYOFFS
- All teams come together for one big single day final throwdown
- If the season does not sell out, space will be made available for teams to register for playoffs only.
Source: Competition Corner
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| # | Athlete | Points |
|---|---|---|
| 1 | Got Gritt | 865 |
| 2 | TEAM GUD | 820 |
| 3 | ShitsnGiggles | 785 |
| 4 | Hakuna Ma-Squata | 805 |
| 5 | Pong's Pals | 770 |
Workouts
Event 1: Max Lift
SCORE: TOTAL WEIGHT
Team: 2M + 2F
Rx Lift:
4 touch'n'go squat cleans + 1 shoulder to overhead
Scaled Lift:
4 touch'n'go cleans (any style) + 1 shoulder to overhead
See the 'score card' pdf for full workout details & heat times.
The FFL will enter your scores during the matches - please ignore anything from CC asking you to submit.
AM7R2x2: Row + Pullups
7min AMRAP
- 1M + 1F Row 500/400m
Once they have both completed the row
- 1M + 1F Row 500/400m
Then in remaining time:
- Max SETS of Pullups
rest 2 minutes + repeat x2
- Rx:
- M: UB Sets of 6 CTB
- F: UB Sets of 4 CTB
- Sc:
- M: UB Sets of 6 Rx or 10 Banded
- F: UB Sets of 4 Rx or 8 Banded
See the 'score card' pdf for full workout details & heat times.
The FFL will enter your scores during the matches - please ignore anything from CC asking you to submit.
Event 3: FFL Classic Team - Synchro
Score: Total Time
2 teams of 1M + 1F
Fore time, 14min CAP
- 30 Synchro Thrusters
- 60 Calorie Bike (shared)
- 30 Synchro Thrusters
Once the first pair has completed the workout, the next pair will begin.
- Rx:
- M: 95lb Barbell
- F: 65lb Barbell
- Sc:
- M: 75lb Barbell
- F: 45lb Barbell
See the 'score card' pdf for full workout details & heat times.
The FFL will enter your scores during the matches - please ignore anything from CC asking you to submit.
Team: 2M + 2F
Rx Lift
- 5 rep max thruster from the rack. No jerks allowed.
Scaled Lift
- 5 rep max squat to overhead - any style.
If athlete intends to complete Rx but is unable to do 'smoothly' then record as scaled OR use heaviest Rx lift (if one done).
Team: 2M + 2F
- 12min AMRAP
- 100 Wallballs while athlete holds
- Rx: top of handstand pushup (against wall)
- Sc: Plank on hands
Then...
- Max SETS of Handstand Pushups / Pushups (see below)
At 6:00 on the clock...
- 100 Wallballs (no hold required)
Then in the remaining time...
- Max SETS of handstand pushups / pushups
Handstand Pushup / Pushup Sets:
- Rx:
- UB Sets of 3/2 Handstand Pushups (any style)
- Scaled:
- UB Sets of 5/3 Hand Release Pushups w/ feet elevated
- OR: 7/5 Hand Release Pushups to bench
2 teams of 1M + 1F
For time - 14 min cap.
1 Athlete works while the other holds (except row)
- 100 Deadlifts while partner holds
- Rx: 225/155
- Sc: 185/135
- 100/70 Calorie Row
- 100 Pullups while partner hangs
Team: 2M + 2F
Rx & Scaled:
- 3 TnG Snatch Grip Deadlifts + 2 Hang Snatch (any style)
Team: 2M + 2F
10min AMRAP
For total calories biked + 10 for every set of skipping completed
- 2 Athletes working at a time,
- Athlete 1:
- Max Calorie Assault bike
- Athlete 2:
- Max sets of 20 Air Squats...
Rx: + 30 Unbroken Double Unders
Sc: + Unbroken 50 singles
- Max sets of 20 Air Squats...
2 teams of 1M + 1F
Waterfall style with 1 partner working at a time.
20min AMRAP
- 20/40/60/80...
- Calorie Row
- Box Jump overs (20") (sc: step over)
- Toes to Ring OR Bar (sc: foot above hip)
- Hang Power Snatch / Clean (75lb)
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Event Details
Closes: Oct 11, 2021
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