MONDAY SEPTEMBER 19, 2022

19
Sep

MONDAY SEPTEMBER 19, 2022

Crossfit
Re-test week 2; Day 4
A. Front Squat 1 rm
WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#
L5: Male (335)
L5: female (225)
L4: male (305)
L4:female (205)
L3: male (245)
L3: female (165)
L2: male (205)
L2 female (135)
L1: male (165)
L1 female (105)

B. pullups
details: 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
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