Workout of the Day
A. AMRAP10 In Teams:
Team of 2: Carry 100kg 20m
Team of 3:Carry 120 20m
Team of 4: Carry 140kg 20m
The aim of this 10 Minute AMRAP is to shift as much weight per unit time as possible – scored as total weight per team. The weight will be piled in the following format: 2x 20kg plates, 2x 15kg plates, 2x10kg plates and 2×5 kg plates across a total of 6 lanes. Teams of 3 add a 20kg plate to their pile while a team of 4 add a 20kg plate and 2x 10 kg plates.
The plates may be carried in any order but only a single athlete may work at any time and may only carry a maximum of two plates. Plates are carried to the opposite end of the 20m lane and the athlete sprints back to tag in the next athlete. When all weight has been moved from one end to the other, the team switches ends and brings the plates back in the same format. The whole pile being shifted 20m is classed as a single round for calculating scores. At the call of time, all athletes must freeze and any plates that are part way down the lane are not to be counted in scoring.
B: 20 Minute AMRAP (Teams as before)
Conga Style:
22kcal row
10 Box Jump Overs
8HRPUs
15 Air Squats
Team CFG: Strength In Depth, The FFD Throwdown and the Glacier Games
This coming weekend CFG is sending a total of 18 members of the Competitor Cell out to major competitions. Twelve athletes are heading to SiD in Bath on Friday to represent Team CFG in a massive 40 team competition. This is sure to be a fun event and both a return to comp some veterans and a new beginning for some fresh faces.
The SiD Team is as follows:
Gavin Heselton (C), Iain Barbour, Andrew Macmaster, Greg Mcclure, Ross McMurdo, Ryan Sedgely, Alex Allen, Kimberley Macmaster, Rachel Houghton, Colette Will, Jen Berg, Pamela Loch.
Another 4 are heading over to Dundee to represent Team CFG at the FFD Throwdown; competing against some of the finest athletes that our country has to offer.
The FFD Team is as follows:
Tommy Roche (C), Robbie Stoddart, Jenna Kennedy, Millie Kennedy-Goor.
Another two are heading down to the Glacier Games comp too: Mark Collins (C) and Phil Gillan will represent CFG Team Oscar.
Wish them all good luck.
#wearecfg
