CFI 2019 Local

Onsite Competition for Individuals

Event description

An in-gym competition for members of Indianapolis. This is an individual competition with a Rx and Scaled categories for men and women athletes. There will be multiple workouts throughout the day. Workouts will be released closers to competition day. Last day to register is May 24th to guarantee a shirt. 

Here are the requirements for each division: 


Rx Division
Any or all of the following movements with respective male/female weights could appear in this year’s CFI Local.
Burpees

Single Unders

Rowing

Box jump overs

Run/walk with medicine ball

Toes to Bar

Wall balls (20/14 to 10’/9’ target)

American KBS (53/35)

Med ball sit-ups (20/14)

Deadlifts (185/135)

Snatch (55/45)

Clean (135/95)

DB Clean & Jerk (35/25)


Scaled Division

Any or all of the following movements with respective male/female weights could appear in this year’s CFI Local.
Burpees

Single Unders

Rowing

Box step or jump overs

Run/walk with medicine ball

Knee raises

Wall balls (14/10 to 10’/9’ target)

American KBS (35/26)

Sit-ups

Deadlifts (135/95)

Snatch (45/35)

Clean (95/65)

DB Clean & Jerk (25/15)

Scoring: For Time: Fastest is Better | Time Cap: 15

FOR TIME (15 minute cap)

200m burden run
15 Single-arm DB C&J
15 Box jump over
300m burden run
12 Single-arm DB C&J
12 Box jump over
600m burden run
9 Single-arm DB C&J
9 Box jump over

 

Rx Weight: 35/25

Rx Box Height: 24”/20”

Scoring: For Time: Fastest is Better | Time Cap: 15

FOR TIME (15 minute cap)

200m burden run
15 Single-arm DB C&J
15 Box jump over
300m burden run
12 Single-arm DB C&J
12 Box jump over
600m burden run
9 Single-arm DB C&J
9 Box jump over

 

Rx Weight: 35/25

Rx Box Height: 24”/20”

Scoring: For Time: Fastest is Better | Time Cap: 15

FOR TIME (15 minute cap)

200m burden run
15 Single-arm DB C&J
15 Box jump over
300m burden run
12 Single-arm DB C&J
12 Box jump over
600m burden run
9 Single-arm DB C&J
9 Box jump over

 

Scaled Weight: 25/15

Scaled Height: 16”/20”.  Stepovers allowed.

Scoring: For Time: Fastest is Better | Time Cap: 15

FOR TIME (15 minute cap)

200m burden run
15 Single-arm DB C&J
15 Box jump over
300m burden run
12 Single-arm DB C&J
12 Box jump over
600m burden run
9 Single-arm DB C&J
9 Box jump over

 

Scaled Weight: 25/15

Scaled Height: 16”/20”.  Stepovers allowed.

Scoring: For Repetitions: More is Better

7 MINUTES MAX WALL BALL REPS

Buy-in: 3 rounds of
6 toes to bar
8/6 calorie row
-Then-
Max reps wall balls

Rx weight: 20/14

Scoring: For Repetitions: More is Better

7 MINUTES MAX WALL BALL REPS

Buy-in: 3 rounds of
6 toes to bar
8/6 calorie row
-Then-
Max reps wall balls

Rx weight: 20/14

Scoring: For Repetitions: More is Better

7 MINUTES MAX WALL BALL REPS

Buy-in: 3 rounds of
6 toes to bar
8/6 calorie row
-Then-
Max reps wall balls

 

Scaled weight: 14/10

Scaled T2B: 6 knees-to-chest

Scoring: For Repetitions: More is Better

7 MINUTES MAX WALL BALL REPS

Buy-in: 3 rounds of
6 toes to bar
8/6 calorie row
-Then-
Max reps wall balls

 

Scaled weight: 14/10

Scaled T2B: 6 knees-to-chest

Scoring: For Repetitions: More is Better

AMRAP 5:

5 Deadlifts
5 Burpees over Bar (facing)

Rx weight: 155/105

Scoring: For Repetitions: More is Better

AMRAP 5:

5 Deadlifts
5 Burpees over Bar (facing)

Rx weight: 155/105

Scoring: For Repetitions: More is Better

AMRAP 5:

5 Deadlifts
5 Burpees over Bar (facing)

 

Scaled weight: 115/75

Scaled burpees: stepping over bar allowed

Scoring: For Repetitions: More is Better

AMRAP 5:

5 Deadlifts
5 Burpees over Bar (facing)

 

Scaled weight: 115/75

Scaled burpees: stepping over bar allowed

Scoring: For Weight: Heavier is Better

3 minutes to establish FOR LOAD:

Complex of
3 deadlift
2 hang clean
1 jerk

Athletes may start with their first attempted weight on the bar.  A friend (not judge) may help build weights.

Scoring: For Time: Fastest is Better

TOP 4 ATHLETES

3 MINUTE AMRAP

10 KBS (53)
10 Cal bike

-rest 3 minutes; bottom athlete eliminated-


TOP 3 ATHLETES

3 MINUTE AMRAP

3 cleans (135)
3 burpees

-rest 3 minutes; bottom athlete eliminated-


TOP 2 ATHLETES

FOR TIME 

15-12-9 of
Thrusters (75/55)
100m run

Scoring: For Time: Fastest is Better

TOP 4 ATHLETES

3 MINUTE AMRAP

10 KBS (35)
7 Cal bike

-rest 3 minutes; bottom athlete eliminated-


TOP 3 ATHLETES

3 MINUTE AMRAP

3 cleans (85)
3 burpees

-rest 3 minutes; bottom athlete eliminated-


TOP 2 ATHLETES

FOR TIME 

15-12-9 of
Thrusters (55)
100m run

Workouts have not been announced. Please check back again...