September 2023

CrossFit If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

Test Day 5 CrossFit Time frames same as Monday A. OHS max: WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# L5: Male (200+) L5: female (165)If 100# 35+ L4: male (165)If less 15# L4:female (135) If no records, 15# L3: male

CrossFit If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

Test week 2 Test day 1 will be Monday/Tuesday Test day 2 will be Wednesday/Thursday Test day 3 will be Friday/Saturday Test Day 4 CrossFit Performed the same way as last week with E2MOM x 20 min; A. Front Squat 1 rm WU: 35 – 45 – 55 – 65 – 75/ WO: 80 –

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

Test Day 3 CrossFit A. Deadlift 1rm                                                                                                       details: same time frame/flow as BS from Monday.                                                                           WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#                                                       B. HSPU: reverse tabata, get at least 3 for 8 rounds                                                                           Handstasnd pushups                                                                                                                                            6 RX                                                                                                                     5 1 abmat                                                                                                             

CrossFit If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

Test Day 2 CrossFit A. Pushpress test                                                                                                                                                     details: same time frame/flow as BS from Monday.                                                                           WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#                                                       B. 2000m row time trial                                                                                                                                      details: post total finish time as well as avg. 500m split

CrossFit If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.