Monday, August 30, 2021

30
Aug

Monday, August 30, 2021

CrossFit
Test Week 2
Front Squat 1 Rep Max
Pullups-reverse tabata :10 work/:20 rest
The test is designed to determine if you can stay at your band/level for the cycle
* you can only test into this if you can do at least 7-8 kipping pull ups per :10
lvl6: Max Reps chest to bar
lvl5: Max kipping pullups
lvl4: Kipping pullups: 3
lvl3: Max banded pull ups
lvl2: banded pull ups: 3
lvl1: ring row min 3

QuickFit/At home WOD
Main: Tempo Goblet Squat
5-5-5-5-5
increase load each set if possible. Tempo is 5 sec down, 5 sec in bottom, then quick up x 5. Rest apprx 2 min between each set
Core Accessory:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery