FFL YVR 2023 SEASON 1

VIEW FULL WORKOUT DETAILS HERE

2 CLEANS 2 FRONT SQUATS 1 JERK
Alternating lifts with your partner.

10 minutes for both athletes to find a max;

• 2x cleans (tng)
• 2x front squats
• 1x jerk

Rules

• Each athlete will have their own bar and weights
• Athletes must alternate attempts
• The bar may not go down in weight
• An 'attempt' is a minimum of 2 successful cleans

Flow & Standards 

• Match details

VIEW FULL WORKOUT DETAILS HERE

PULLING YOUR FRIENDS

3.5min work / :30 rest x3
For total points.

• 20 calorie bike (5 minimum/athlete)
• 10 synchro high 5 burpees
• Max pull-ups in the remaining time:
  • Jumping CTB = 1 point
  • Red Banded COB = 2 points
  • Rx COB = 4 points
  • Rx CTB = 5 points

Rules

• Each athlete must pick 1 variation and stick to it for the full round
• Athletes may do different variations from each other, and may change variations each round

Flow & Standards 

• Match details

WORKOUT DETAILS

SKI SKIP PUSH

15min amrap Split the work anyway;

• 5, 10, 15, 20, 25, 30, 35…
  • Calorie ski
  • Unbroken double unders (caps @ 25)*
  • 2x sled push at increasing load

*scale: 2x unbroken single unders

Rules

• Athletes will be required to touch a 'cone' after each ski to ensure same distance from lane to sled
• The weight will stop increasing at the same round as the DU cap - so only the ski will continue to go up

Flow and movement standard

• Match details

WORKOUT DETAILS

PULL PUSH CLUSTER
For time (8min cap)

• 18/18 - 15/15 - 12/12 - 9/9
• Calorie row
• Unbroken Thrusters
  • DI: 95/65
  • DII: not UB
  • DIII: G2OH

Rules

• Each athlete must complete 2 of the clusters.
• The clusters must be completed in order.
• It is the number of calories rowed followed by the number of unbroken Thrusters
• Scaled: ground to overhead (not unbroken)

Flow & Standards

• Match details

Make sure to review full workout details & movement standards HERE.

Team: 1M+1F

Both athletes work at a time, on different devices.

0-1:00: 1min max calorie Ski / C2 bike
1:00-1:30: rotate
1:30-2:30: 1min max calorie Row / Echo bike
2:30-3:00: rotate
3:00-5:00: 2min max calorie Ski / C2 bike
5:00-5:30 rotate
5:30-7:30: 2min max calorie Row / Echo bike
7:30-8:00: rotate
8:30-11:30: 3min max calorie Ski / C2 bike
11:30-12:00: rotate
12:00-15:00: 3min max calorie Row / Echo bike

Score is total combined calories.

Make sure to review full workout details & movement standards HERE.

Team 1M+1F

With a shared 45lb barbell, 10 minutes to find a max;

• 8/4 Rep max back squat

RULES

• The weight on the bar must always go up
• No requirement to alternate - athletes may lift in any order at any time

Make sure to review full workout details & movement standards HERE.

Team 1M+1F

1 Athlete working at a time.

3 rounds for time;

21 Power snatch / clean*
18 Burpees over the bar
15 Thrusters / front squats*
12 Toes to bar or ring
9 Handstand pushups**

*DI: 105lb - DII/III: 85lb

**DI: Rx / 1 abmat - DII: Seated dual DB Zpress (2x 30/20)

Make sure to review full workout details & movement standards HERE.

Team 1M+1F.

For time, alternating complete rounds;

5/4/3/2/1
Ball to shoulder (100/75)
Partner holds ball in bear hug

RULES

Reps only count while your partner's ball is held off the ground in a 'bear hug' position

SEE FULL WORKOUT DETAILS HERE

Team 1M+1F

With their own barbells, 10 minutes to find a max;

1 Power snatch + 2 hang squat snatch

RULES

The weight on the bar must always go up
only 1 athlete lifting at a time
hang power + overhead squat accepted

SEE FULL WORKOUT DETAILS HERE

Team 1M+1F

10 rounds (total) for time.

Athletes alternating complete ladders (1-5-1).

Athlete 1: Suicide sprint (1-2-1-3-1-4-1-5-1-4-1-3-1-2-1)
Athlete 2: Max calorie assault bike

Score: total time to complete rounds -1s for every calorie biked

SEE FULL WORKOUT DETAILS HERE

Team 1M+1F

1 athlete working at a time.

Buy in;

2min Max alternating burpees onto a plate.

Right into an 8min AMRAP of...

2, 4, 6, 8, 10, 12....
Wall walks*
box jump overs (30/24")
4x double unders** (8/16/24...)

Score is total reps combined (including AMRAP buy in).

SEE FULL WORKOUT DETAILS HERE