• +1 (424) 277-0928
  • Contact

    Let's Keep In Touch!X

    ADDRESSal@intrepidathletics.net
    232 California St.
    El Segundo, CA 90245

    LEAVE A COMMENT



    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

BLOG

2013 CFI Games “Kung Fu Panda” Info

By Marcus | In Competition, Events and Announcements | on September 18, 2013


Today we cover the 2nd announced workout for this weekend’s CFI Games. In Kung Fu Panda, you will perform a variation of the Bear Complex with increasing weights as you make your way up the “ladder”.

“Panda Bear” Complex

  • 5 Hang power cleans
  • 5 Shoulder to overhead
  • 5 Back squats
  • 1 Behind the neck shoulder to overhead

There will be one lane for the women and one lane for the men. Each “rung” of the ladder will start with a buy in, followed by the Panda Bear Complex. The athlete will have 2 min to complete the buy in and the complex.

To complete the ladder, there are 6 weights, men’s weights increase in 20# increments, women’s weights increase in 10# increments.

If the athlete puts the bar down at any point during the complex, it is an immediate 5 burpee penalty, then the athlete may pick up where they left off and attempt to finish the complex within the 2 min cap.

If the athlete does not get through a complex, the athlete has the next 2 min to do as many reps as possible of their buy in movement without coming off the bar. This will act as the tie-breaker for people who make it to the same “rung” of the ladder.


WOD 09.18.13

Deadlift 1×5 (Competitors: 3×5 @ 70-75% 1RM)

Partner WOD

“Row Your Boat”
Row 500m
Rest
Row 400m
Rest
Row 300m
Rest
Row 200m
Rest
Row 100m

(Rest while partner is working and vice versa)

 

No Comments to "2013 CFI Games “Kung Fu Panda” Info"

Copyright @ Intrepid Athletics 2009-2016. All rights reserved.