15
Jan
FTF Affiliate Challenge
The “tryout” for the FTF Affiliate Challenge will tentatively be on Thursday, this January 17th at 6:30pm and Wednesday, visit this Jan.23rd at 6:30pm. This is subject to change – we will continue to update for the week. This test is not the Open – I’m not going to allow multiple attempts. Just like competition, information pills you get one shot at it. Here are the things being tested – Snatch and Clean from the hang, pistols, box jumps, pullups, doubleunders and handstand pushups. I am going to try to figure out how to incorporate muscle ups as well, but we’ll see. We have done this test before – it comes from CrossFit One World. Let’s see if you industrious fitness enthusiasts can scour the internet and find it.
Stacey F
Strength
Front Squat
3×3, 70% of 1RM
This may seem a little light compared to some of our heavier work. Focus on perfect positioning – chest up, elbows high, knees out. If this still seems light, take shorter breaks – no more than 60 seconds between working sets.
Metcon
AMRAP 5
5 Burpees
7 Wallball Shots 20/14
Rest 5 minutes
AMRAP 3
5 Burpees
7 Wallball Shots
Rest 3 minutes
AMRAP 1
5 Burpees
7 Wallball Shots
Start each new AMRAP where you left off. Score is total number of rounds and reps completed. WOMEN – if you are considering the Open, shoot to a 10ft target.