CrossFit: Test Day #2 A. pullup/ pushup skill work B. Alternating Tabata: 20 on x 10 off x 8 Odd: pullup Even: pushup 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 21 russian KB swings […]
CrossFit: In teams of two, AMRAP 30 min: 400 m run 30 box jumps or step-ups 30 wall ball shots QuickFit: 3 rounds of :40 on x :20 off DB reverse lunges-sides shuttles DB push press shuttles Rest 1 min
CrossFit: Re-Test #1 A. Clean and Jerk Skill B. Grace * 8 min time cap Longevity: 1 min row x 1 min rest x 20 min total QuickFit: 10 min EMOM Min 1: 10 DB hammer curl + press Min 2: 30sec of hollow body flutter kicks
Saturday: 8-11am: Open gym/ performance training 10-11am: Gymnastics week 3 11am: Team workout- from the hopper! Sunday: Rest Day!
Saturday 4/21- Sunday 4/22 Read More »
CrossFit: Skill: Squat prep/ warmup to working weight A. E3 min x 15 min: 5 back squats at 60% of test week 3rm B. Alternating EMOM couch stretch x 6 min Longevity: Still: Squat prep/ warmup A. E3 min x 15 min: 3 back squats at progressing weights B. Alternating EMOM couch stretch x 6min
CrossFit: Teams of 3: for max reps 5 min: assault bike cals 5 min: DB shoulder-OH 5 min: box jump overs QuickFit: 4 rounds: 400 m run 20 walking lunges in place with KB farmer’s carry
CrossFit: Skill: Strict pullups/ kipping pullups A. Warmup B. Alternating tabata 20x10x8 Odd: pullups even: burpees Longevity: Every 90 seconds, for 18 min Station 1- banded leg curles x 20 reps Station 2- DB/KB farmers carry 100′ Station 3- bent-over barbell row x 10 reps QuickFit: Row 1000 m 20 burpees 40 DB thrusters
CrossFit: Skill: Clean and jerk warmup A. High hang + strict press B. Above knee + push press C. Floor + push jerk D. EMOM x 10 min: Clean and Jerk :30 max reps, :30 rest QuickFit: AMRAP 12 min: 15 wall ball shots 10 alternating single-arm DB snatches 10 situps
CrossFit: A. Alt. tabata hollow/arch 20x10x8 B. Toes to bar progression and skill C. AMRAP 8 min: ascending ladder: Row 2 cals, 2 TTB Row 4 cals, 4 TTB Row 6 cals, 6 TTB… Longevity: A. Alt. tabata hollow/arch 20x10x8 B. Skill for today’s movements C. AMRAP 8 min: ascending ladder Row 2 cals, 2
Saturday: 8-11am: open gym 10-11am: gymnastics week 2 11am: gym closed Sunday: Rest Day!
Saturday 4/14-Sunday 4/15 Read More »
