Vic City Games Registration

August 28, 2019

 

 

Hey all, 

 

Vic City Games Registration is LIVE!  You can click HERE or the button on the main page of the website to register. 

 

I will leave it open until Tuesday Sept 3rd at 8pm, so get in quick!

 

Registration is only $20 and you'll get 3-5 events during the day depending on your division.  We'll also have some refreshments, prizes, and a good time!

 

Not sure what division to enter?  Ask the coach that knows you best.  Here's a little breakdown also:

 

Novice:  You do FG1 workouts mostly, with assisted pullups and modified pushups.  A good representative workout for this division would be "Fran", with thrusters at 35/55lb and jumping pullups.

 

Intermediate:  You do mostly FG2 - Rx wods and can do pullups but may not have chest to bar yet.  You can power clean and power snatch pretty well and like to push hard in workouts.  Fran at full Rx is a sample workout (65/95lb bar, full reps of pullups).

 

Elite:  You do mostly CP level workouts and have all the skills including handstand pushups, bar or ring muscle ups, and can squat snatch and clean and jerk significant weights.  CTB fran with 75/115 or 9-6-3 thrusters @ 95/135 and bar muscle ups would be representative wods.

 

That's about it - show up, have fun, make some friends, and crush some workouts!

 

See you there

 

Cam

 

TRAINING WEDNESDAY - THURSDAY

 

 

WARM UP:  3 rounds - 10 ring rows, 8 dowel dislocates, 10 single KB deadlifts

 

 

SKILL:  Coach discussion of Bar MU tech

 

Banded bar MU (or jumping CTB) warm ups, 3-4 sets of 3 reps to work on turnover and kip angle.

 

Followed by power snatch warm ups, 3-4 sets of 5-7 reps

 

 

WOD:  OPEN 16.3

 

Continuing our leaderboard crusade, Open 16.3 is pretty simple but will get tough in a hurry.  If you're looking for your first bar muscle up in a wod (or ever) this is your chance!!

 

Check out scores from that year by linking to the CF Games Leaderboard HERE or search Open wod 16.3 on Beyond the Whiteboard!

 

 

Rx:  Amrap in 7 minutes of:  10 power snatch @ 55/75 and 3 Bar Muscle ups

 

FG2:  Sub 9 ctb for bar MU

 

FG1:   5 jumping chest to bar pullups for MU (this was the official CF Games scaled option in 2016)

 

TG:   9 ring rows

 

CP:  targets of over 6 rounds for women and 7 for men 

 

 

 

CASH OUT:  TBA

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