April 2018

Monday 4/30

CrossFit: “Jerry” For time: Run 1 mile Row 2k Run 1 mile Longevity: Cover max distance: 5 min run 5 min row 5 min run QuickFit: “Mini-Cindy” AMRAP 10 min: 5 body rows 10 pushups 15 squats  

Friday 4/27

CrossFit: Test Day #3 Back squat E3min x 15 min Longevity: A. Deadlift mechanics KB+Barbell B. Deadlift increasing weight/ decreasing reps 5-4-3-2-1 QuickFit: 3 rounds: 1 min bike 1 min slam balls 1 min jump rope 1 min air squats 1 min rest

Thursday 4/26

CrossFit: A. Pistol Progressions B. Pistol/ pistol scale Tabata 20x10x8 QuickFit: Every 5 min for 15 min: 400/300/200 m run 25 KB deadlifts 25 sit-ups

Wednesday 4/25

CrossFit: Test Day #2 A. pullup/ pushup skill work B. Alternating Tabata: 20 on x 10 off x 8 Odd: pullup Even: pushup Longevity: 4 rounds: Min 1: walking lunges Min 2: abmat situps Min 3: medball power cleans QuickFit: 21 calorie row 21 goblet squats Directly into… 21 calorie row 21 russian KB swings …

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Tuesday 4/24

CrossFit: In teams of two, AMRAP 30 min: 400 m run 30 box jumps or step-ups 30 wall ball shots QuickFit: 3 rounds of :40 on x :20 off DB reverse lunges-sides shuttles DB push press shuttles Rest 1 min  

Monday 4/23

CrossFit: Re-Test #1 A. Clean and Jerk Skill B. Grace * 8 min time cap Longevity: 1 min row x 1 min rest x 20 min total QuickFit: 10 min EMOM Min 1: 10 DB hammer curl + press Min 2: 30sec of hollow body flutter kicks

Friday 4/20

CrossFit: Skill: Squat prep/ warmup to working weight A. E3 min x 15 min: 5 back squats at 60% of test week 3rm B. Alternating EMOM couch stretch x 6 min Longevity: Still: Squat prep/ warmup A. E3 min x 15 min: 3 back squats at progressing weights B. Alternating EMOM couch stretch x 6min …

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Thursday 4/19

CrossFit: Teams of 3: for max reps 5 min: assault bike cals 5 min: DB shoulder-OH 5 min: box jump overs QuickFit: 4 rounds: 400 m run 20 walking lunges in place with KB farmer’s carry


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