CrossFit: A. Pistol Progressions B. Pistol/pistol scale tabata 20x10x8 Longevity: A. Deadlift mechanics kb+barbell B. Deadlift increasing weight/ decreasing reps 5-4-3-2-1 QuickFit: 3 rounds 1 min bike 1 min slam balls 1 min jump rope 1 min air squats 1 min rest ** CrossFit Open
CrossFit: Test day #3 3RM Back Squat: EMOM x 15 min QuickFit: Every 5 min for 15 min: 400/300/200m Run 25 KB deadlifts 25 sit-ups Burn30: A. Alternating tabata assault bike cals/ slam balls 20 x 10 x 8
CrossFit: In teams of two, complete as many rounds as possible in 30 min of: 400 m run 30 box jumps or step-ups 30 wall ball shots Longevity: 4 rounds Min 1: walking lunges Min 2: abmat situps Min 3: medball power cleans QuickFit: 21 calorie row 21 goblet squats Directly into… 21 calorie row
CrossFit: Test Day #2 A. Pullup/ pushup skill work B. Alternating Tabata: 20 on x 10 off x 8 odd: pullup even: pushup QuickFit: 3 rounds of :40sec on x :20 off DB reverse lunges shuttles DB push press shuttes rest 1 min Burn 30: Workout: 5 rounds, 1 min each station 1. Row cals
CrossFit: Test Day #1 A. Clean and Jerk Skill B. Grace *8 min cap Longevity: 1 min row x 1 min rest x 20 min total QuickFit: 10 min EMOM Min1: 10 DB hammer curl + press Min2: 30s of hollow body flutter kicks
Saturday: 8-11am: open gym/ performance training/ CF open makeup 10-11am: Weightlifting 11am: gym closed/cleaning Sunday: Rest Day
Saturday 3/3 Sunday 3/4 Read More »
CrossFit: 2 person teams: Complete as many rounds and reps as possible in 12 min of: 12 DB hang power clean 12 alternating reverse lunges with dumbbells 12 burpees Longevity: Min 0-4: 25 situps 50 single unders/plate hops 7 medball cleans Min 4-8: 20 situps 40 single unders/plate hops 7 medball cleans Min 8-12: 15
CrossFit: 16.2 Beginning on a 4 min clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans If completed before 4 min, add 4 min to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat cleans Etc… QuickFit: 5 rounds: 10 medball deadlifts 8 medball squats 6
CrossFit: 15.3 Complete as many rounds and reps as possible in 14 min of: 7 ring muscle-ups 50 wall-ball shots 100 double-unders Longevity: AMRAP 14 min: 7 ring rows 21 air squats 42 SU jump rope QuickFit: 4 rounds: 10 cals arms and legs 10 cals arms only 10 cals legs only
CrossFit: A. Power Clean Skill Work B. E1:30 x 12 min 1 power clean from floor + 1 power clean from above knee QuickFit: L3: Row 5k L2: Row 4k L1: Row 3k
