Weekly Challenge
Three attempts to hit your PB. Concentric phase only. You can drop it when you reach full extension.
How far can you walk in a handstand?
How many knees to elbows can you complete in 30 seconds?
How many CF standard push-ups can you completed in 60 seconds. Rest anywhere you want but only full reps count.
How long can you hold it?
Strict press for maximum load. One rep. Record load and percentage of bodyweight.
Hold yourself in the top position for time. Clock starts when chin is over the bar and stops when chin drops below the bar.
Walk the two Jerry cans around the block (400m) for time. 2x 32kg kettlebells are a decent substitute.
How far can you jump from a standing start?
Feet must start touching and leave the floor together.
How many overhead squats can you do in an unbroken set?
60kg for men, 40kg for women.
One set of unbroken head to floor handstand push-ups. What is you max?
Using a dumbbell, kettlebell or other load held between your legs, perform one good rep.
Row 500m then run 400m.
Timed from the moment you start rowing to the moment you finish the run. A quick transition is paramount.
For time: 500m row, 40 squats, 30 situps, 20 pushups, 10 pullups.
Break 4 minutes and become a CF God.
Hang from the pull-up bars for as long as possible.
No rules except only your hands can touch the bar, the rest of you hangs in space.
Five rounds: 10 sledgehammer strikes, 10 SOB tyre jumps.
Full ROM required with power in strikes, standard rules for jumps.
Time to beat: 2:03. (And it’s “Pa” as in “Grandpa” not “P.A.”)
Run the big block. It’s 1km through foot traffic and other urban distractions.
One max effort.
Damper set at 4.
Max deadlift. Single effort. Scored as a percentage of bodyweight.
Tabata Wall Ball (6kg for ladies, 8kg for men).
Eight rounds, 20 seconds on, 10 seconds off.
Your score is the lowest reps completed in any round.
Full ROM is mandatory.
How many rings dips can you complete in an unbroken set?
You can rest whilst on the rings. As soon as your feet touch the floor you are done.
Two laps of the block (for time).
Maximum reps at 40kg without letting go of the bar or pausing at the bottom.
The Bear is: power clean, front squat, press (bar returns to behind the head), back squat, press (bar returns to the rack).
Who can run The Gasser the fastest?
4 x 50m shuttle.
How many squat cleans can you complete at bodyweight in one set?
Max. unbroken clapping push-ups.
Chest to floor, hands must clear the floor at the top and clap must be completed before hands contact floor again. Any pause is considered as stopping.
30 snatches at 75% of your body weight (for time)
400m of walking lunges (for time).
How many handstand push-ups can you do in one unbroken set?
How many overhead squats can you do at bodyweight?
If that’s too ambitious then try a percentage of your bodyweight.
150 air squats for time.
Hips must break parallel at the bottom in all repetitions. Full extension at the top.
How fast can you run around the block at CF:VIC?
The route is measured from the driveway around the block and back to the starting point (may be a little less than 400m).
Try it with a vest on.
Jump as high as you can on to an object (preferably a box or similar).
Measure and record the object’s height and the percentage of your own height.
The CF:VIC record is 84 (held by Mike V.).
Can you beat it?
Eight rounds of 20 sec effort, 10 sec rest (in bottom position).
Score is least reps in any round. Can you get 20?
Get your first muscle-up. If you can do that already, go for max. consecutive muscle-ups.
Perform as many push-ups in one set without pausing.
