Friday, April 5, 2019
A. Deadlift 1 rep max B. Tabata Handstand Push-up:10 sec of work, 20 sec of rest, 8 rounds
Test Day
Wednesday, April 3, 2019
A. Push Press 1 rep max B. Row 2000 m
Monday, April 1, 2019
A. Back squat 1 RM B. As many reps as possible in 2 mins of: Double Unders
Friday, September 28
CrossFit Test Day 3 ‘Kelly’ 5 rounds for time: 400m run 30 box jumps 39 wall ball shots Longevity 3 rounds for time: Run X meters X box jump/steps x wallball/squats QuickFit 15 min EMOM (3 sets): Station 1: Left Leg Bulgarian Split Squat x 10reps Station 2: Right Leg Bulgarian Split Squat x 10reps Station …
Friday 8/3
CrossFit+Longevity+QuickFit Test Day #3-capacity AMRAP 7 min: 200m row 50 double unders
Friday 7/13
CrossFit: Test Day #3- aerobic capacity Row 5,000 meters Longevity: Max distance row in 20 min. Quickfit: Max distance row in 20 min.
Monday 7/9
CrossFit: Test Day 1: shoulder strength Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Push Jerk 1-1-1-1-1 reps Longevity: Same as CF group class, but only shoulder press + push press. QuickFit: Same as group class, but performed with DB’s, but only shoulder press + push press.
