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 – 85 – 90 – 95 – 100 or 5# L5: Male (335) L5: female (225) L4: male (305) L4:female (205) L3: […]
Monday June 12, 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 June 11, 2023 Read More »
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
Friday June 9, 2023 Read More »
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. QuickFit/ At home WOD Main AMRAP 12 min; 200m run Double DB deadlifts- 15 reps
Thursday June 8, 2023 Read More »
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 (emphasis of
Wednesday June 7, 2023 Read More »
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. QuickFit/At home WOD: Main AMRAP 15 min; 5 ring rows or DB bent over rows 10 pushups 15 situps 3. Core Accessory 3 min birddogs for quality
Tuesday June 6, 2023 Read More »
Re-test week 1 Day 1 Testing 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 275 L5: Female (185) 65 – 85
Monday June 5, 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
CrossFit Main 2 person teams, 1 working at a time; 10 min max distance run; partners can split distances as needed and choose distance they want (100/200m) 1 min rest 10 min max distance row (same as run) 1 min rest 10 min max distance bike (same) EMOM x 5: :10 max tuck/v ups :10
Friday June 2, 2023 Read More »
