Friday September 16, 2022

Test Day 3 CrossFit: Deadlift 1rm WU: 35 - 45 - 55 - 65 - 75/ WO: 80 - 85 - 90 - 95 - 100 or 5# HSPU: reverse tabata, get at least 3 for 8 rounds Handstasnd pushups 6 RX 5 1 abmat 4 Toes- on box 3 knees on box 2 DB press with 15# - 20# 1 DB press w/ 7.5#-12 Longevity /QuickFit/ At home WOD: Warmup: :20 on x :10 off x 3-4 sets 1. up downs 2. 3 position bend and reach 3. spiderman + overhead reach 4. pushup + downdog Main A. every min on the min x 10 min: 5 KB deadlifts (increasing weight) 3box st Core Accessory 3 min deadbugs for quality
16
Sep

Friday September 16, 2022

Deadlift 1rm
WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#

HSPU: reverse tabata, get at least 3 for 8 rounds
Handstasnd pushups
6 RX
5 1 abmat
4 Toes- on box
3 knees on box
2 DB press with 15# – 20#
1 DB press w/ 7.5#-12

Longevity /QuickFit/ At home WOD:
Warmup:
:20 on x :10 off x 3-4 sets

  1. up downs
  2. 3 position bend and reach
  3. spiderman + overhead reach
  4. pushup + downdog

Main
A. every min on the min x 10 min:
5 KB deadlifts (increasing weight)
3box st

Core Accessory
3 min deadbugs for quality