FRIDAY SEPTEMBER 23, 2022

23
Sep

FRIDAY SEPTEMBER 23, 2022

Crossift
Re-test week 2; day 6
A. Clean 1rm
L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%
L5: Male: (255+)
L5: Female (175+)
L4: male (205)
L4: female (135)
L3 male (165)
L3 female (105)
L2 male (125)
L2 female (85)
L1: male and female modification for range of motion

B. toes-bar
reverse tabata, get at least 3 for 8 rounds/ 24 reps total
Lvl6: toes-bar
L5:toes to head
Lvl4: toes-chest
Lvl3: toes-hip
Lvl2: hanging knee raise
Lvl1: scaling to straight leg sit ups due to injury or grip strength

Quickfit
Main
4 rounds of: (12 min)
1 minute of burpees
1 minute of V-ups
Rest 1 minute

Longevity
Main
cover max distance in 30 min:
jog/bike/row