August 2023

CrossFit Main: 3 rounds for time of: Run 400 meters 30 squats 20 push presses *~40-45% of 1rm PP Lvl6/5: run 400m (sub 8:30 mile), 30 squats, 20 PP ~45% Lvl4/3: run 300m (sub 10 mile), 30 squats, 20 PP ~40-45% Lvl2/1: run 200m (over 10 mile) 30 squats, 20 PP ~40%

REST DAY- Mobility 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

8-10a: Open gym

CrossFit Main 5 rounds for time: Bike 1000m. (0.6 miles) 7 back squat from the ground (~60-65% of 1rm) Lvl6:1000m, 225/155# (80-100 cals during test week) Lvl5: 900m, 205/135# (60-80 cals) Lvl4: 800m, 185/115# (40-60 cals) Lvl3: 700m, 165/95# (30-40 cals) Lvl2: 600m, 135/75#, (20-30 cals) Lvl1: 500m, 95/65#, (10-20 cals)

CrossFit Main A. handstand skill; 1. pushup + downdog 2. box hs hold/hs pushup on k/t 3. wall climb- hs hold 4. wall kick up- hspu with 1/ no abmat B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min) 1. HS hold Lvl6/5: wall facing/kick up Lvl4/3: box HS hold

CrossFit Main: AMRAP 20 min: 3 person groups; P1. 25′ back rack walking lunge ~50% of 1rm back squat P2. 25m out/25m back sled push P3. Rest (switch out weights for back rack lunge *partners all work in unison, but don’t move onto the next movement until all partners are complete with movement in front

CrossFit Main: Teams of 2 AMRAP 30 min: max distance row *Partners share time to complete max distance, and can share burpees over rower, score at end is total meters in the 30 min. Every 5 min (including at 0) stop and perform 10 burpees over rower