Category: Yleinen

SaliskaBailu infoa löytyy RCFT 3.0 sivun takaa

Aikataulu:

07.45 – 08.00 Kilpailijoiden rekisteröityminen
08.15 Lajien 1-5 briiffaus
09.00 Laji 1. (3 lähtöä)
10.30 Laji 2. (3 lähtöä)
11.30 Laji 3. (3 lähtöä)
12.00 – 13.00 Lounastauko
13.15 Laji 4.
14.30 Laji 5. (3 lähtöä)
—- Pudotus – 8 joukkuetta jatkaa lajeihin 6 & 7 —-
15.45 Laji 6. (2 lähtöä)
16.30 Laji 7. (2 lähtöä)
—- Pudotus – 4 joukkuetta jatkaa finaalilajiin —-
17.00 Finaalilaji

n. 18.00-19.00 Bailut alkaa!

SaliskaBailu infoa löytyy RCFT 3.0 sivun takaa

Back squat
1*6 65%
1*6 75%
1*6 80%
1*6 80%

For time:
15 Wallball 20/14
15 Burpee
15 Toes to bar
15 Ground to overhead 50/35
15 Sit-up
15 Back Extension

SaliskaBailu infoa löytyy RCFT 3.0 sivun takaa

Clean pull
4*5
@60%
from max deadlift

For time:
21-15-9
Power clean 50/35
Box jump 24″/20″

Weighted Ring Push-up
4*6

For time:
30-20-10
Calories Row
Thruster 30/20 kg

Weighted Pull-up
4*6

Muscle-up Biathlon/
Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Compare your score

Muscle-up biathlon

For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap

Back squat
1*8 65%
1*6 75%
1*4 85%
1*4 90%

Complete as many rounds and reps as possible in 15 minutes of:
5 Burpees
10 Toes to bar
15 Wall balls 20/14

Clean & Jerk technique

Couplewod:
7 min AMRAP of,
10 Box over jump 24″/20″
10 Clean & Jerk @50%

Mash party

Handstand skills

9 min AMRAP of,
2 Wall climb
20 Grasshopper
2 Skin the cat
20 Walking lunges

Shoulder mobility

KB Snatch technique

OTM 20
1min Kb snatch 5 left, 5 right
2min 7 Burpee
3min 4 Pistol squat per leg (no alt.)
4min 3 Muscle-up /chest to bar

Calves, hips, ankle mobility

Snatch press balance 4*5
Heaving snatch balance 4-3-2-2-1

5 sets,
Hi-hang snatch – Pause (knee) snatch

Mash party