Monday September 12, 2022

12
Sep

Monday September 12, 2022

Re-test week 1

CrossFit:
Main
Test Day 1
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

Longevity /QuickFit/At home WOD:
Main
A. every min on the min x 10 min:
5 KB/DB goblet squats (increasing weight)

A2. 2 min of jump rope for max reps.
singles or doubles

Core Accessory
3 min deadbugs for quality