FFL 2020 YVR SEASON 1

Note: FFL will submit all scores during your matches. Filming / score submission not required.

Event 1: Max Lift
Team: 2M + 2F
Format: 2017 IF3 World Championships Team Strength Test

• A team of 4 athletes will share a 15kg barbell
• They will have 12 minutes for everyone on the team to hit a max lift
• Once an attempt has been made at a weight, the barbell may not decrease from that weight
• Score will be the heaviest succesful lift by each athlete

Rx Lift

• 1x Squat Clean into 3x Thrusters

Scaled Lift

• 1x Power Clean into 3x Squat to overhead

Note: FFL will submit all scores during your matches. Filming / score submission not required.

Rx Mixed Unbroken Relay

12 minute AMRAP 

Buy-in:

• 1,000m Row 
  • 250m per athlete 
• 100 Wallballs (20/14 @ 10/9') 
  • Unbroken sets of 20 

Max reps in remaining time: 

• Chest to bar Pullups 
  • M: Unbroken sets of 10 CTB or 14 Rx 
  • F: Unbroken sets of 5 CTB or 10 Rx

Scaled Mixed Unbroken Relay

12 minute AMRAP 

Buy-in:

• 1,000m Row 
  • 250m per athlete 
• 100 Wallballs (16/12 @ 10/9') 
  • Unbroken sets of 14 

Max reps in remaining time: 

• Pullups 
  • M: UB sets of 8 Rx or 12 Banded 
  • F: UB sets of 4 Rx or 8 Banded

Note: FFL will submit all scores during your matches. Filming / score submission not required.

Event 3: FFL Classic Team
Team: 2M + 2F
Format: Classic team of 4 FFL season workout 

Rx Classic

2 teams of 1M + 1F 
For time, 12 min cap:

21-15-9 

• Synchro Ground to Overhead (95/65) 
• Synchro Front Rack Lunge 

Scaled Classic

2 teams of 1M + 1F 
For time, 12 min cap:

21-15-9 

• Synchro Plate G2OH (45/25)
• Synchro Overhead Lunge 

Notes:

• The first 2 athletes will complete 21 G2OH & 21 Lunges synchro, then the next 2 athletes will complete the same, followed by 15/15/ 9/9...
• Synchro means the REPs must be in sync - not the movement
  • IE if athlete 1 does 3 reps and athlete 2 only does 2 reps it will only count as 2 reps 

Team: 2M + 2F
Rx Lift:
6x Touch’n Go Squat Clean

Scaled Lift
6x Ground to Shoulder

Flow
A team of 4 athletes will share a 15kg barbell
They will have 12 minutes for everyone on the team to hit a max lift
Once an attempt has been made at a weight, the barbell may not decrease from that weight
Score will be the heaviest successful lift by each athlete

6 REP MAX CLEAN EVENT DETAILS

Team: 2M + 2F
Mixed Unbroken Relay
For time, 12 minute cap.

Buy-in:

50 Synchronized burpees onto a plateTeams of 2 do sets of 10
Into 2 rounds of:
5 Unbroken sets of toe to bar (total)Rx: sets of 8 rx or 12 TTR
Sc: sets of 8 Toe to Ring or 12 feet above hip
5 Unbroken sets of hang power snatch / clean (total)M hang power snatch / F hang power clean
Rx: 10 @ 85lbs (shared 15kg bar)
Sc: 10 @ 65lbs (shared 15kg bar)

FULL EVENT DETAILS

Team: 2M + 2F
Classic
1 athlete AMRAPS
1 athlete rows

10 min AMRAP & CAL
20 thrustersRx: 95/65
Sc: 75/55
20 box jump overRx: 24/20″
Sc: step allowed
20 deadliftsRx: 145/95*
Sc: 125/85*
20 box jump over
Alongside: Max calorie row
Score: reps + calories

* add 2x 25 lb plates / 15 lb plates

Event 1: Max Lift
Team: 2M + 2F
Format: 2017 IF3 World Championships Team Strength Test

Format will follow similar to Test 2 Strength
A team of 4 athletes will share a 15kg barbell
They will have 12 minutes for everyone on the team to hit a max lift
Once an attempt has been made at a weight, the barbell may not decrease from that weight
Score will be the heaviest succesful lift by each athlete