Week in Preview – April 24, 2017

What’s up guys and gals! We hope you had an exciting Earth Day filled with being outside and enjoying beautiful East Tennessee in all her varying weather!

After our post CrossFit Open lull we have a lot of things ramping up over the next few weekends! Be sure to be tuned in to see all the events, but we’ll hit on a few here:

This weekend we have teams competing in Asheville, NC at River Rukus. This event is a ton of fun with four workouts, all outside, spanning the day. And once it’s done, you’re in beer city! So if you want to get away for the weekend head over to Asheville on Saturday and cheer some of our teams on!

Next weekend we’re in May! Whoa! It always seems to sneak up on us! The first two weekends in May feature two differ 5k’s: Girls On The Run and Mudder’s Day Madness. We have several athletes who are highly involved with these organizations and we love supporting them. Have some fun and get a race in!

Sunday May 14th our very own CFK athlete Shannon Beasley will be competing in Chicago at USA Weightlifting Nationals! We’ll be posting a link to watch online as soon as it becomes available, but in the mean time head over to her fundraising page to help her get there!

Now for your week ahead!

Monday – Squat Day!

Heavy front squats in a wave.  We’ve done this one before, 3-2-1-3-2-1-3-2-1.  The second set of 3 should be heavier than the first, and so on.  We have a little accessory work after as well, so don’t run off!

Tuesday – Bar Beat Down

Pyramid rep scheme of chest to bar pull-ups, overhead squats, and burpees over the bar.  Overhead squat weight is 155/105, so not too light!  Be ready to scale because this should be sub 10, capped at 15:00.

Wednesday – Grace!

A classic workout that we’ve done time and again!  30 clean and jerks for time at 135/95.  See if you can get a PR!

Thursday – Interval Day

Five rounds of double unders, running, and calories on the bike, rower, or ski erg.  Rest 3 minutes between rounds and try to get that heart rate back down so that you can give your all each time!  High intensity today!

Friday – Shoulder Day

Ring dips, thrusters, and walking lunges.  Ring dips are hard, thrusters are light.  Get done as fast as you can because you have until the 20:00 mark to find a 2 RM thruster from the floor!

Saturday – 150’s

Accumulate 150 reps between you and your partner of each movement:  KB swings, Calories, and Burpees.  But you have to follow this rep scheme:  25/20/15/10/5!

Don’t forget, you can head over to Asheville Saturday morning to check out a few of our teams competing in River Rukus!  It will be a blast.

Have a great week!

-Coach Scott

CFK Games 2017 – Event 2

Event 2 – Speed Hang Snatch Ladder 

There will be 12 barbells set up in a row. 11 Bars will have pre-loaded weights, the 12th will be a “Bonus” Barbell. If all 11 pre-loaded bars are successfully lifted, the athlete may choose any weight to attempt for the bonus barbell. At the call of “3-2-1 Lift”, the athlete will have 20 seconds to complete the lift successfully (until the call of “3-2-1 Rotate”). If at the call of “3-2-1 Rotate”, the athlete has completed the lift successfully, they will rotate to the next barbell in line. If they have not completed the lift at the call of “3-2-1 Rotate”, the workout is over and the heaviest completed lift will be scored.

Score = heaviest completed lift


Rx & Masters Male weights



Rx & Masters Female/Scaled & Scaled Masters Male Weights



Scaled & Scaled Masters Female Weights



Movement Standards:

  • Hang Snatch – The barbell must start on the ground. The athlete must deadlift the bar into the lockout-at-hip position, then perform a hang snatch. During the “dip”, the barbell must remain above the knee. The athlete must travel through a full overhead squat, and stand up with full extension of the elbows, hips and knees for the rep to be completed. Press-outs are allowed, but once the barbell starts moving in the upward direction, it must remain moving upward until lock-out is achieved (i.e. this is not a clean and press)
    • Rx Divisions – catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed.
    • Scaled Divisions – athletes are permitted to power snatch, pause or stand if necessary, then perform an overhead squat. Full snatches are also permitted


Youth Division

7 Min. AMRAP
5 Hanging Power Snatches (choose 5 snatches at 25lb or 7 snatches at 15lb)
15 Air Squats
25 Abmat Sit-ups