March 7, 2019

19.3 Friday Fun Day!

BE SURE TO WEAR YOUR TEAM COLORS!!
BE SURE TO WEAR YOUR TEAM COLORS!!
BE SURE TO WEAR YOUR TEAM COLORS!!


–PLEASE RSVP FOR THE TIME YOU PLAN ON COMING IN TO GET JUDGED.
Your options are Friday at 5:30pm and Saturday at 10:30am. RSVPing is TREMENDOUSLY helpful to the organization of the event and is very much appreciated! Remember, the order that your RSVP doesn’t necessarily reflect the order that you will go in for the workout.
*If you don’t RSVP by FRIDAY morning at 11:00am you will likely be in the last heat with whoever else didn’t RSVP!


Come cheer on your fellow ECFers!

Fitness & Performance


3-4 Sets:
Zercher Squat, x6-8
Crossover Symmetry, x2 Exercises
Banded Lat. Stretch, x1:00/arm
Light KB Windmills, x8/arm

Then do 19.3!
Pick a version that will challenge your abilities and get you a good workout
(Rx, Scaled, Teen, Scaled Teen, Masters 55+, Scaled Masters 55+)

19.3 Scaled

For Time:
200ft DB Front Rack Lunge (50/35)
50 DB Box Step Ups (50/35)(24″/20″)
50 Strict HSPU to a 5″ Riser
200ft Bear Crawl

Time cap: 10 minutes

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform
overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. box, perform
overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-lb. dumbbell and 20-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform
overhead lunges, 5-in. elevated strict HSPU and
handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform
overhead lunges, 5-in. elevated strict HSPU and
handstand walk

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform
front-rack lunges, dumbbell strict presses (with two
dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform
front-rack lunges, dumbbell strict presses (with two
dumbbells) and bear crawl

19.3 Rx'd

For Time:
200ft DB Overhead Walking Lunge (50/35)
50 DB Box Step Ups (50/35)(24″/20″)
50 Strict HSPU
200ft HS Walk

Time cap: 10 minutes