September 2023

Re-test week 1                                                                                                    Test day 1 will be Monday/Tuesday                                                                                                              Test day 2 will be Wednesday/Thursday                                                                                                   Test day 3 will be Friday/Saturday                                                                                                               Day 1 CrossFit A. Back squat 1rm 20 min E2MOM:                                                                 L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%                                                  L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+%                                        .                                                                                                                            L5: Male: (275)                                                                                                      95 – 125 – 155 […]

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

8am-10am Open Gym

CrossFit Main: Teams of 2; 32 min clock 0-10 min: max distance run partners rotate through working 1 at a time of running distance of their choice- 100m/200m/300m/400m… to find the best way to get through the furthest distance in 10 min as a team 1 min rest 11-21 min: max distance row partners rotate

CrossFit Main: Push Press + DB bent over row E3 min x 15 0: 3 reps @ 35% + 5 DB BOR each side 3: 3 reps @ 45% + Row 6: 3 reps @ 55% + Row 9: 5 reps @ 65% +Row 12: 5 reps @ 75% + Row 15: AMRAP reps @

CrossFit Main AMRAP 15 min: 12 box jump overs 9 burpees to target- pullup bar 6 pullups* should be how you tested for test week Lvl6: 24/20” jump, chest-bar pullup unassisted Lvl5: 24/20” jump, chin over bar unassisted Lvl4: 24/20” step, chin over bar assisted Lvl3: 20/20” step, chin over bar assisted Lvl2: any” step,

CrossFit Main: Deadlift + jump lunge E3 min x 15 0: 3 reps @ 35% + 3-5 jump lunges each leg- the emphasis here is smooth to the floor then explosive push and jump as high as you can through the push 3: 3 reps @ 45% + 3-5 JL 6: 3 reps @ 55%

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

Open Gym: 8am-10am Group Workout!

CrossFit: AMRAP 20 min: Teams of 4 2 partners help push sled 100m (AHAP) while other 2 partners share work to complete AMRAP HSPU *one person works at a time, but can share work at any point Once sled partners return inside, team mates switch spots. Lvl6/5: prowler 180#, strict HSPU- weighted Lvl4/3: Sled 135#,