4x10 (5R/L) Alt. Weighted Box Step-ups w/ Dumbbell Kettlebell / Other object @24/20ish
@ light to moderate weight (50-53/30-35)
Demo video of Alt. DB Box Step-up @5:36 mark
**Same standards as 2019 CF Open. This will be performed with one (1) dumbbell and athletes will alternate reps, one right, one left, etc. Athletes can hold the DB on either shoulder, in the front rack/back rack, or at the side. The rep starts on the ground facing the box and ends with the athlete standing fully upright on top of the box. At least one hand must be in contact with the DB. These may be modified to body weight or a shorter box for athletes that have difficulty.
0-1 (even): 5x Hang Clean w/ Dumbbell or Kettlebell + 3 1-Arm DB/KB “Waiter” Squats RIGHT
1-2 (odd) : 5x Hang Clean w/ Dumbbell or Kettlebell + 3 1-Arm DB/KB “Waiter” Squats LEFT
2-3: (even) 5x Hang Clean w/ DB/KB + 3 1-Arm DB/KB “Waiter” Squats RIGHT
3-4: (odd) 5x Hang Clean w/ DB/KB + 3 1-Arm DB/KB “Waiter” Squats LEFT
and so on for 10 min…
**Athletes will perform 5 hang cleans w/ a DB/KB directly into 3 1-Arm Waiter Squats on ONE SIDE OF THE BODY each minute. The following minute they will change to the opposite side of the body. During the EMOM, athletes will end up performing 5 sets on each side of the body.
9 Alt. Weighted Box Step-ups w/ DB or KB (24/20ish) (50-53/30-35)
6 Hang Clean w/ Dumbbell or Kettlebell RIGHT (50-53/30-35)
3 1-Arm KB/DB “Waiter” Squats RIGHT
6 Hang Clean w/ Dumbbell or Kettlebell LEFT
3 1-Arm KB/DB “Waiter” Squats LEFT
NOTES: Score Time and record DB/KB weight. With the correct weight, athletes should be able to perform at least 1-2 rounds of the workout without setting the DB/KB down.
1st: 10-15 V-ups
2nd: 15secR/L Star Plank*
3rd: 20-30sec Superman Hold
NOTES: Experienced athletes may add a KB/DB/odd object to star plank for additional an challenge.