2019 Workouts - CanEast Games

2019 Workouts

  • Individual 2019 Events

    Event 1

    FRIDAY: Elite Individuals, Elite Trio Teams, Master Divisions

    For Time
    8 Minute Time Cap

    50m Swim
    45 Air Squats
    50m Swim
    30 Air Squats
    50m Swim
    15 Air Squats
    50m Swim

     

    Event 2

    2 Rounds For Time
    23 Minute Time Cap

    125 Double Unders – advance every 25 repetitions
    40/30 Calories Row
    50 Russian Kettlebell Swings @ 24/16kg – advance every 25 repetitions
    40/30 Calorie Assault Bike
    750ft Shuttle Run

    *Weight Vest- 20/14lb Provided By These Fists Fly*

     

    Event 3

    Clean to Overhead
    6 MINUTES
    Stage 1
    0:00-2:00 minutes – 95/65lb -> 25 reps

    Stage 2
    2:00-4:00 minutes – 155/105lb -> 15 reps
    *Tie Break time to finish 15 reps*

    Stage 3
    4:00-6:00 minutes – AMRAP @ 205/135lb

    *Variation*

    50-54/Intermediate:
    95/65lb
    135/85lb
    185/115lb

    55+/14-15/Scaled:
    75/55lb
    95/65lb
    135/85lb

     

    Event 4

    4 Rounds
    2 Minutes Work
    1 Minute Rest

    Each round begins with:
    25 foot Shuttle Run x 5 Lengths
    2 Rope Climbs to 15’
    In the remaining time AMRAP Burpee Box Jump Overs @ 24/20”
    *Advance box every 10 repetitions*

    *Variation*
    55+/Scaled:

    Penalty Option: 10 Russian Kettlebell swings @ 24/16kg = 1 Rope Climb

     

    Event 5/6

    Part 1
    4 Minute Time Cap

    Snatch To Overhead Squat
    (For Max Weight)

    *1 Minute Transition*

    Part 2
    3 Minute Time Cap

    30/20 Calories Assault Bike
    10 Right Arm Dumbbell Snatch 50/35lbs
    10 Left Arm Dumbbell Snatch 50/35lbs
    10 Right Arm Dumbbell Thruster 50/35lbs
    10 Left Arm Dumbbell Thruster 50/35lbs

    *Advance Every 10 Reps With The Dumbbell*

    *Variation*
    14-15:

    25lbs DB

    Intermediate:

    Part 2
    4 Minute Time Cap
    TM1 Calorie bike
    TM2 10 Single Arm Alternating Dumbbell Snatch 50/35
    TM3 10 Dumbbell Facing Burpees

    Scaled:

    Part 2
    3 Minute Time Cap

    30/20 Calories Assault Bike
    10 Right Arm Hang Dumbbell Power Clean 50/35lbs
    10 Left Arm Hang Dumbbell Power Clean 50/35lbs
    20 Dumbbell Goblet Squats 50/35lbs

     

    Event 7

    5 Minute Time Cap

    1 Round:
    25 Foot Axle Bar Front Rack Lunge 170/120lb
    25 Wall Balls 20lb/10ft, 14lb/9ft
    50 Foot Handstand Walk *5 Foot Minimum*
    THEN:
    2 Rounds:
    6/4 Ring Muscle Ups
    12 Kipping Handstand Pushups
    Cross finish line

     

    *Variation*
    50-54/ Intermediate:

    5 Minute Time Cap

    1 Round:
    25 Foot Axle Bar Front Rack Lunge 120/100lb
    25 Wall Balls 20lb/10ft, 14lb/9ft
    50
    Foot Single Arm Overhead Walking Lunge 24/16kg
    THEN:
    2 Rounds:
    8 Chest to Bar Pull Ups
    12 Kipping Handstand Pushups
    Cross finish line

    55+/14-15/ Scaled:

    5 Minute Time Cap

    1 Round:
    25 Foot Axle Bar Front Rack Lunge 100/80lb
    25 Wall Balls 20lb/10ft, 14lb/9ft
    50
    Foot Single Arm Front Rack Walking Lunge 24/16kg
    THEN:
    2 Rounds:
    8 Kipping Pull Ups
    6 Left Arm Dumbbell Push Press @ 50/35lb
    6 Right Arm Dumbbell Push Press @ 50/35lb
    Cross finish line

     

  • 2019 Trio Team Events

    Event 1

    FRIDAY: Elite Individuals, Elite Trio Teams, Master Divisions

    2 Rounds For Time
    8 Minute Time Cap

    TM1- Swim 50m
    TM2- 40 Air Squats
    TM3- Rest

    *Every team member must complete 2 full cycles*
    (TM1 = Team Member 1)

     

    Event 2

    18 AMRAP
    Round 1
    25 Double Unders
    Shuttle Run

    Round 2
    10 Calorie Row
    Shuttle Run

    Round 3
    10 Russian Kettlebell Swings 24/16kg
    Shuttle Run

    Round 4
    12 Calorie Assault Bike
    Shuttle Run

     

    Event 3

    Clean to Overhead
    6 MINUTES
    Stage 1
    0:00-2:00 minutes – 95/65lb -> 25 reps

    Stage 2
    2:00-4:00 minutes – 155/105lb -> 15 reps
    *Tie Break time to finish 15 reps*

    Stage 3
    4:00-6:00 minutes – AMRAP @ 205/135lb

    *Variation*

    50-54/Intermediate:
    95/65lb
    135/85lb
    185/115lb

    55+/14-15/Scaled:
    75/55lb
    95/65lb
    135/85lb

     

    Event 4

    11-Minute AMRAP
    Round for Round

    25ft Shuttle Run x 3 lengths
    1 Rope Climb to 15’
    7 Burpee Box Jump Overs 24/20″
    *Advance box*
    *Partner tagging is required*

    Scaled:

    Penalty Option: 10 Russian Kettlebell swings @ 24/16kg = 1 Rope Climb

     

    Event 5/6

    Part 1
    6 Minute Time Cap

    Snatch To Overhead Squat
    (For Max Weight)

    *1 Minute Transition*

    Part 2
    4 Minute Time Cap
    TM1 Calorie bike
    TM2 10 Single Arm Alternating Dumbbell Snatch 50/35
    TM3 10 Dumbbell Facing Burpees

    *Variation*
    Scaled:

    Part 2
    4 Minute Time Cap
    TM1 Calorie bike
    TM2 10 Single Arm Dumbbell Hang Power Clean to Overhead 50/35
    TM3 10 Dumbbell Facing Burpees

     

    Event 7

    5 Minute Time Cap

    1 Round:
    45 Axle Bar Deadlift 230/170lb
    –Advance Every 15 Reps —
    45 Handstand Pushups
    *1 Team Mate Deadlift Hold/1 Team Mate Hang from Pull Up Bar*

    18/12 Ring Muscle Ups
    *2 Team Mates Hang from Pull Up Bar*
    100 Foot Handstand Walk
    Cross finish line

    *Variation*
    Intermediate:

    5 Minute Time Cap

    1 Round:
    45 Axle Bar Deadlift 170/120lb
    –Advance Every 15 Reps —
    45 Handstand Pushups
    *2 Team Mates Hang from Pull Up Bar*

    30/20 Chest to Bar Pull Ups
    *1 Team Mate Hang from Pull Up Bar, 1 Team Mate Hold Handstand*
    100 Foot Syncro Single Arm Overhead Walking Lunge 24/16kg and 50/35lb
    –10 Foot Minimum–
    Cross finish line

    Scaled:

    5-minute time cap
    1 Round:
    45 Axle Bar Deadlifts @ 120/100lb
    –Advance Every 15 Reps–
    45 Syncro Hand release push ups
    *2 Team Mates working/1 Team Mate resting*
    30/20 Kipping Pull ups
    *1 Team Mate hang on pull up bar/ 1 Team Mate resting*
    100-foot syncro single arm front rack walking lunge @ 24/16kg and 50/35lb
    10-foot minimum
    Sprint to finish
    *penalty option: Kettle bell sumo deadlift high pull x 30/20 repetitions for kipping pull ups.