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CrossFit Main: 5 rounds for time of: (18 min cap, goal is sub 15) 15 deadlifts12 pull-ups (how you tested in during test week)9 front squats*barbell weight should be ~40-50% of 1rm FS. Lvl6: 135/95, CTBLvl5: 115/80, chin over barLvl4: 95/65, bandLvl3: 75/55, bandLvl2: 65/45, bandLvl1: 55/35, ring row

CrossFit Main: A. handstand skill; B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)Guide the option of reverse tabata :10 x :20 for beginner/intermediates who are just learning these movements, and full tabata :20 x :10 for those who want more of a challenge and are competent and comfortable with

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 6 CrossFit  Same time frame as Monday/Wednesday A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55% A2. Clean 1rm details: L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75% L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+% L5: Male: (255+) 95 – 125

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 –