CRUNCHMAN 2017
The 1st annual Crunchman was a great one!
We want to give a big shout out to all of the hard working participants and volunteers that made it possible. We also want to thank SNS Sandwich shop for donating sandwiches to power the athletes through, Tonsor Custom Awards for making some sweet trophies, Julie's Graphics for another amazing T-shirt design, and Brian Hutchinson for his mad D.J. skills! We could not have done it without the support from so many amazing organizations!
Congratulations to our top 3 winners and everyone who powered through this tough event! You are all an inspiration! See you next year!
Daily Programming
Warm Up (3 Rounds):
- 100m Run
- 20 Slam Ball 2 Shoulder (10/10)
- Pillar Plank (30 sec)
- Paleo Chair (30 sec)
Performance
Prep/Skill (2 Min Running Clock):
With an empty barbell:
- 3 Deadlift
- 3 Front Squat
- 3 Push Press
Strength (10-8-6):
- Deadlift (1.5x B.W./1x B.W.)
- Pull Ups
* Superset moves *
* Rest as needed between supersets *
* Scale Deadlift to something you can do for 10 *
Met-Con (Every 4 Min For 12 Min):
- 200m Run
- 20 Slam Ball Lunges (30/20)
- 10 Ball Slams (30/20)
- 25 Double Unders
Fitness
Strength (10-8-6):
- KB Deadlift (AHAP)
- Ring Row
* Superset moves *
* Rest as needed between supersets *
* Use 2 Kbs if you need to make it heavier *
Met-Con (3 Rounds):
- 200m Run
- 20 Slam Ball Lunges (20/10)
- 10 Ball Slams (20/10)
- 50 Jump Rope
Mobility (NFT):
- Front Fold
- Triangle
- Frog Pose
- Butterfly
- Saddle
- Childs Pose
- Cobra
- Pigeon Pose
- Lizard Pose
- Dragon Pose
- Ankles/Calves/Shins
Express
Warm Up (2 Rounds):
- 100m Run
- 20 Slam Ball 2 Shoulder (10/10)
- Pillar Plank (30 sec)
- Paleo Chair (30 sec)
Met-Con (3 Rounds):
- 200m Run
- 20 Slam Ball Lunges (20/10)
- 10 Ball Slams (20/10)
- 50 Jump Rope
Mobility (NFT):
- Front Fold
- Triangle
- Frog Pose
- Butterfly
- Saddle
- Childs Pose
- Cobra
- Pigeon Pose
- Lizard Pose
- Dragon Pose
- Ankles/Calves/Shins