Monday September 11, 2023

Re-test week 1                                                                                                   

Test day 1 will be Monday/Tuesday                                                                                                             

Test day 2 will be Wednesday/Thursday                                                                                                  

Test day 3 will be Friday/Saturday                                                                                                              

Day 1

CrossFit

A. Back squat 1rm 20 min E2MOM:                                                                

L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%                                                 

L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+%                                       

.                                                                                                                           

L5: Male: (275)                                                                                                     

95 – 125 – 155 – 175 – 205 – 5% increases will get to 275                                   

L5: Female (185)                                                                                               

65 – 85 – 100 – 120 – 135 – 5% increases will get to 185                                    

.                                                                                                                           

L4: male (205)                                                                                                      

75 – 95 – 115 – 135 – 155 – 5% or 5# increases                                                    

L4: female (135)                                                                                                   

45 – 65 – 75 – 85 – 100 – 5% or 5# increases                                                      

.                                                                                                                           

L3 male (165)                                                                                                       

55- 75 – 90 – 110 – 125 5% or 5# ncreases                                                         

L3 female (105)                                                                                                    

35 – 45 – 55 – 65 – 75 5% or 5# increases                                                           

.                                                                                                                           

L2 male (125)                                                                                                       

45 – 55 – 70 – 80 – 95 – 5% or 5# increases                                                        

L2 female (85)                                                                                                      

25 – 35 – 45 – 55 – 65 5% or 5# increases                                                          

.                                                                                                                           

L1: male and female modification for range of motion- box squats/squat therapy drills        

B. 1 mile run tt                                                                                                  

scale to 4800meter/3 miles on assault bike as sub if they cannot run