Tire Flips in the Rain

in 2009 CrossFit Cedar Park came up with its first ever challenge.  The Epic Challenge.  This is a brutal workout that includes deadlifts, kb overhead squats, burpee pull ups and tire flips.  Check out this video from the finals of the very first Epic Challenge.

register for EPIC IV and be EPIC…

EPIC REGISTRATION

 

Thursday

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength

Full range of motion deadlift protocol
3 sets of 3 deadlifts full range of motion followed immediately by 8 box jumps.
Rest 4 min between sets

wod

Amrap in 7 min
20 meters out and back 2 x
10 snatch (75,55)

Rest 3 min
Mad mobi
Calf stretch
Pigeon

Amrap in 3 minutes
Max reps kb swings American

Rest 3 min
Shoulder bully

In 3 minutes
Max reps burpees

MaD mobi
Knee on the wall
Press ups
Hamstring up n over

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