CFL WINTER THROWDOWN - TEENS

WOD #1: Stairway to Heaven

For time with a 10:00 cap

Calorie Bike + Clean & Jerk Ladder


Teen Ladder weights: 45, 55, 65, 75, 85, 95, 115#

Prior to each ladder weight, each athlete completes 7 calories on the bike. Monitor must be reset between each athlete. Monitor reset can be done by either athlete but not by a judge. Both team members must complete their calories on the bike in each round, but may do so in any order they choose, and the order of athletes does not need to stay the same for each round.

A team member who has completed the bike calories may load barbell weights while the other team member finishes on the bike. Judges will not load barbells for athletes. Both athletes must complete 7 calories before an athlete may touch the barbell for the next lift attempt. Multiple attempts are allowed per athlete, for every weight in the ladder, if needed, but only one athlete may be working at a time. Both athletes must complete a successful lift at the current ladder weight before the team can move to the next round of calorie bike.

Scoring: Completion time for Clean & Jerk ladder, or, if time capped, the total number of reps successfully completed on ladder (1 rep per athlete per ladder weight successfully lifted.) The team's completion time of each round of bike calories will serve as a tiebreaker time.

Movement Standards: Power or squat cleans are permitted. Push jerks, split jerks, or other shoulder to overhead movements are permitted as long as lockout with full control is achieved

AMRAP 15

One athlete completes a full round, tags trailing partner and rows until that partner completes a full round, then takes rower. Athletes rotate in this manner until 15:00 mark.

50 Single Unders

5 Burpee Box Jump Overs or Step Overs (20")

10 Wallballs (10#) to an 8 ft target (the top of the silver metal panels)

Max Calories on Rower (until the trailing partner completes their round.) Calories are cumulative, so athletes should NOT reset their rower monitor.

*2 scores: 1) Total Rounds+Reps and 2) Total calories as a team.

team calorie total