CrossFit 2011 skills test A. 10 min to find 1 rep max weighted pullup Lvl6/5: weighted pull ups with belt, adding weight each set to max Lvl4/3: banded pullup, decreasing band assistance each attempt to toughest single. Lvl2/1: ring row, moving feet further under rings/elevated on box to toughest single. B. Max distance farmers carry […]
Tuesday August 1, 2023 Read More »
CrossFit: Main; ‘Madison triplet 2017’ Team style 5 rounds for time of: Run 400m (together) 7 hay bale clean burpees (share work as needed) Lvl6: Run 400m, 7 Burpee-sandbag 150/125, over jerk blocks/48” box- 2×24” box banded together Lvl5: Run 400m, 7 Burpee-sandbag 125/100, over 40” box (2, 20″ box stacked and banded together) Lvl4:
Monday July 31, 2023 Read More »
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
Sunday July 30, 2023 Read More »
CrossFit Main AMRAP 20 min; P1 performs 5 sandbag/kb goblet squats, then does 50m carry (flag pole)- sets down object- picks it back up and does the same, 5 squats then carries back at the same time.. P2 performs 10-15 reps of DB weighted sit ups Once both partners are done with their individual work,
Friday July 28, 2023 Read More »
CrossFit Main Pacing drill Run: (scale to bike as needed) 10 rounds (20 min clock) Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so
Thursday July 27, 2023 Read More »
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%
Wednesday July 26, 2023 Read More »
CrossFit Main Complete as many rounds as possible in 30 minutes of: 500-m row 3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Tuesday July 25, 2023 Read More »
CrossFit Main Toes-bar skill Skill: hollow/arch holds alt. tabata hollow/arch on floor 20x10x8 (4 min) Alt. Tabata :20x:10×8 (8 min) Toes-bar box jump over/step over Lvl6: TTB, 24/20” jump Lvl5: TTH, 20/20” jump or step Lvl4: TTC, any” jump or step Lvl3: TTH, Lvl2: HKR, Lvl2: Any
Monday July 24, 2023 Read More »
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
Sunday July 23, 2023 Read More »
