June 12, 2018 – Competition

If you are planning to participate in the 2018 Granite Games Championship, please be sure to register here. Please prioritize the qualifier workouts this weekend. We will be posting them on Friday and Saturday, and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them.

A.
Gymnastics Skills Challenge

Against a running clock, complete the following gymnastics skills:
0:00 to 3:00
Establish a 2-RM Weighted Chest-to-Bar Pull-Up

3:00 to 6:00
Establish a Max Effort L-Sit
(as many attempts as you’d like, but only score your best attempt)

6:00 to 9:00
Establish a Max Effort Handstand Walk
(as many attempts as you’d like, but only score your longest walk)

B.
Every 2 minutes, for 20 minutes (10 sets):
Halting Clean Deadlift + Clean

*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%
*Sets 9-10 = @ 90%

C.
Four sets of:
Half-Kneeling Rotating Med-Ball Slam (Right) x 10 reps
immediately followed by…
Half-Kneeling Pallof Press (Right) x 10 reps
Rest 60 seconds
Half-Kneeling Rotating Med-Ball Slam (Left) x 10 reps
immediately followed by…
Half-Kneeling Pallof Press (Left) x 10 reps
Rest 30 seconds
DB Hammer Curls x 8 reps
Rest as needed

D.
Every 3 minutes, for 24 minutes (8 sets):
45 seconds of Assault Bike or Row

Hit these hard! Note calories achieved in each 45 second set.

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