December 2023

Test day 1 will be Monday/TuesdayTest day 2 will be Wednesday/ThursdayTest day 3 will be Friday/Saturday 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 – 175 – 205 – 5% increases will get to 275L5: Female […]

REST DAY- Mobility and Maintenance

VALORFIT Row Fundraiser: 8am-12pm Register Here: https://clients.mindbodyonline.com/classic/ws?studioid=728664&stype=-103&sTG=26&sVT=42&sView=day&sLoc=0

CrossFit Main: Deadlift + jump lunge E3 min x 150: 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 push3: 3 reps @ 45% + 3-5 JL6: 3 reps @ 55% + 3-5 JL9:

REST DAY- Mobility and Maintenance

CrossFit Main A. Toes-bar skillSkill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min) Alt. Tabata :20x:10×8 (8 min) Toes-barbox jump/step Lvl6: TTB, 24/20” jumpLvl5: TTH, 20/20” jump or stepLvl4: TTC, any” jump or stepLvl3: TTH,Lvl2: HKR,Lvl2: Any

CrossFit Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow)10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40Lvl4/3: DB 35/20Lvl2/1: DB 20/12

CrossFit: Main:AMRAP 30 min; max distance rowEvery 5 min, including at 0: burpees over rower* should be completed in 1 min or less. Lvl6: 12Lvl5: 10Lvl4: 8Lvl3: 6Lvl2: 5Lvl1: 4

CrossFit MainAMRAP 20 min; teams of 2P1: completes 1 full round, while P2 completes max calories ECHO bikeOnce partner 1 completes 1 full round, partners switch spots 10 alt. arm DB snatch8 burpee box jump/step overs Lvl6: 50/35, 24/20 jump, hard effort pace on bike- make it uncomfortableLvl5: 40/30, 24/20 jump, mod effort pace on

REST DAY- Mobility and Maintenance