Wednesday, January 30
CrossFitTest Day #5A) Overhead Squat 1 Rep Max B) Max bike calories in 5 minutes
January 2019
Monday, January 28
It’s Test Week #2!CrossFitTest Day #4A) Front Squat 1 Rep Max B) Pull-ups1 min on/ 1 min off x 3 rounds
Saturday & Sunday, 1/26 & 1/27
SaturdayOpen Gym: 8am-10am SundayRest DayMobility and Maintenance:* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes …
Friday, January 25
CrossFit and LongevityTest Day #3A) Deadlift 1 Rep MaxB) Handstand Push-up Reverse Tabata QuickFitAMRAP 5 min of: 5 DB Box Step-overs10 DB Push PressesRest 2 min, when the clock hits 7 minutes…AMRAP 5 min of:5 Devil’s Press15 Air Squats
Thursday, January 24
CrossFitTeams of 2, partners alternate full rounds until they have completed 5 each, 10 total of:5 Overhead Squats10 Russian KB Swings20 Double Unders QuickFit15-12-9 reps for time of:DB Thrusters Burpees
Wednesday, January 23
CrossFit and LongevityTest Day 2A) Push Press 1 Rep MaxB) 2000m Row Time Trial QuickFit4 sets, not for time:Turkish Get-Ups x 2-3 reps, each armKB Romanian Deadlifts x 6-8 reps each legPush-ups x 12-15 reps
Tuesday, January 22
CrossFitA) 3 Rounds (not for time)100′ heavy sandbag carry bear hug50′ walking lunge50′ bear crawlB) AMRAP 5 min:2 Russian KB Swings, 2 burpees4 RKB Swings, 4 burpees QuickFit3 rounds:10 calorie bike15 ring rows20 Russian KB Swings
Monday, January 21
CrossFitTest Day #1A) Back Squat 1 Rep Max B) Max Double-Unders in 2 minutes LongevityA) Build to a solid heavy single back squat B) Jump rope skill work – SU/DU QuickFit2 rounds:2 min max Calories of Rowing20 single-arm DB Push Press15 abmat sit-ups10 burpeesrest 1 min
Saturday & Sunday, 1/19 & 1/20
Saturday:8-10AM: Open gym1PM: Frost Bike 5K at BCSP Sunday:REST DAY
Friday, January 18
CrossfitThruster/Push Press/Push Jerk/Split Jerk1-1-1-1-1-1-1 reps LongevityThruster/Push Press/Push Jerk1-1-1-1-1-1-1 reps QuickFit2 Rounds: AMRAP 5 min, with 1 min rest10 ring rows15 abmat situps20 DB deadlifts
