Monday March 28, 2022

28
Mar

Monday March 28, 2022

Crossfit
Main
A. Front Squat Test
5 @ 35%
4 @ 45%
3 @ 55%
2 @ 65%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90 %
1 @ 95%
1 @ 100+%

B. Pull UP Test
Reverse tabata: :10 work/ :20 rest
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
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: 5min Core work (capacity)