1/17/2020

Individually

50/40 Cal Bike

40 Db thrusters on the R arm 35/20

30 Chest to bar pull ups

40 DB thrusters on the L arm 35/20

50/40 Cal Row

Cap: 22

 

1/16/2019

Strength:

2 deadlifts EMOM x 10 sets @75-80% of last Mondays 3

*no hook no mix

Conditioning:

30-20-10

Deadlifts 155/105

15-10-5

Strict HSPU

Cap: 10

1/15/2020

Fight or flight

20 min AMRAP:

20 Wall balls 20/14

20 Hang power snatch 95/55

20 Box jumps 24/20

20 Front squats 95/65

20/15 Cal row

 

1/14/2020

Strength

15 min to find 10RM Bench Press

Conditioning

10 min AMRAP

10 Hang Power Clean 115/75

15 Alt. DB Snatch 50/35

30 Double Unders (45 singles)

1/13/20

Strength

15 min to find heavy 3 back squat

*3 sec pause in bottom of each rep

Conditioning

In teams of 2:

12 min AMRAP:

12 Goblet Squats 70/53

8 Burpees over KB

*alt each round

1/10/2019

Teams of 2

8 min AMRAP Cal bike

8 min AMRAP Burpees

8 min AMRAP Clean and jerk 135/95

*3 separate scores

1/9/2019

Strength

15 minutes to find heavy 1 strict press + 5 push press

Conditioning

10 min AMRAP

12 Toes to bar

12 Front rack lunges in place 95/65

Festivus Games Competition

How Does Festivus Games Go at Compound CrossFit?

  • When: 04/18/2020
  • Check-in: 8:00 am
  • Where: Compound CrossFit
    905 Live Oak Drive
    Chesapeake, Virginia 23320
  • Early Registration for FREE shirt: 03/22/2020

Athletes who register by 03/22/2020 will have an official event shirt waiting for them at the host when they check in. Registering after 03/22/2020 does not include a free shirt. Register early!

  • Last Day to Register: 04/11/2020

Who is Festivus Games For?

Festivus Games is for the Novice, Intermediate, and Masters 45+ athlete. It’s not for the pure Rx or firebreather. Festivus Games was designed so it wouldn’t be necessary to scale the events. The competition is about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone can deadlift…just how much?

Divisions

The April 2020 event is Individual (no teams). We have novice, intermediate and masters 45+ divisions.

To Register click host landing page below!

Host Landing Page

1/8/2019

Jack Frost

100-80-60-40-20

Double Unders

50-40-30-20-10

Calorie Row/Bike

25-20-15-10-5

DB Burpees 50s/35s

1/7/2019

Strength

Front squat 3×10 @ 55% across all sets

Conditioning

100 Shoulder to overhead 95/65

* 15 goblet squats every break 53/35

Cap: 10