Combat on the Coosa 2017

1 day event held on Saturday, April 22, at Wetumpka’s GoldStar Park on the beautiful Coosa River. The event will have 4 person Coed Teams(2M+2F)and same sex Partner(2M or 2F) Options.  There will be different divisions for all 3 teamcombinations. There will also be RX or Scaled for each division. Wind CreekCasino and Hotel Wetumpka will be presenting the event in conjunction with CFI andseveral other vendors with more details to come. Be sure to mark your calendarsand keep a lookout for more updates. The t-shirt deadline is March 28th. Thereis plenty to do for the kids with a park located within walking distance.

Movements:
Push Press 95/65 Sc-75/45
–possible Max Lift–
Deadlifts 155/105 Sc-135/85
–possible Max Lift–
Power Cleans 135/85 Sc-95/65
Hang Cleans 135/85 Sc-95/65
Farmers carry/Object Carry(TBA)
KB Swings 53/35 Sc-44/26
Sled drag
Lunges
Box Jumps 24/20 Sc-24/20(step-ups)
Burpees
Situps
Assualt Bike
Run

Workout 1:

DEADLIFTS and CLEANS MAX
***Cleans – Power or Squat
*Change out weight however during the Time Cap

TEAMS
-Decide which male and female will DL and which male and female will Clean.  
-There will be a Male Bar and Female Bar at each area with weights.
-AT 3,2,1,GO… each teammate will have 10-12 Min. to build to the Heavy 1 Rep.Teams will have a judge for DL and a judge for Cleans. Judge must see full liftfor the rep to count.
SCORE will be the total combined weight from each teammate.

PARTNERS
-1 Partner will DL and the other will Clean.
-SCORE will be the total combined weight from each partner.
-AT 3,2,1,GO… each partner will have 10-12 Min. to build to the Heavy 1 Rep.
-Partners will have 1 Judge for DL and Cleans. Judge must see full lift for the rep to count.

Workout 2 

Teammate or partner must finishmovement before advancing and before next teammate or partner can advance.There can only be 1 athlete at a station with the exception being the bucketsof water. Once the first athlete makes it to station D, they will wait until allathletes from the team get there before carrying the water. There is no certainway the buckets have to be carried and 1 person can carry multiple buckets ormake multiple trips if needed.

A. 60 feet Weighted Sled Pull (From a stationary position)
B.  20 Cleans(Power or Squat) Rx-135/95 Sc-95/65 
C. 15 Burpee Box Jumps Rx-24/20 Sc-24/20(step-ups allowed)
D. Carry Buckets of Water a distance and Dump into Can
**Teams of 4 will have 3-5 Gallon buckets and 2-2 Gallon buckets
**Partners will have 1-5 Gallon Bucket and 2-2 Gallon Buckets
***There will be enough water in the buckets to meet a minimum amount needed atthe end of the run, so don’t spill to much or you will have to make a trip backto get more. 

**Workout #3
A. Relay Run
2 Rounds
*Each athlete will run twice
*A TAG must take place for next athlete to run.

-then once all athletes sprint twice-

B. *Divide reps however with only 1 athlete workingat a time
Teams of 4                  Partners
100 KB Swings           50 KBSwings
100 Goblet Squats      50 GobletSquats
*KB Weights:Rx-53/35 Sc.-44/26