Test Day 2
CrossFit
A. Pushpress test
details: same time frame/flow as BS from Monday.
WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#
B. 2000m row time trial
details: post total finish time as well as avg. 500m split
(emphasis of todays test is maximal push press, safely followed by a 2k row time trial for an oxidative test in the 6-12 min range, depending on athlete)
*like monday remind athletes this is a predominantly upper body strength test performed safely and must be a push press, CANNOT BE A PUSH JERK, followed by a 2k row- remind athletes during skills work on row mechanics of legs/hips/arms, arms/hips/legs and concentrate on keeping a steady state pace for each 500m split)
Longevity /QuickFit/ At home WOD:
Main
2k row test
5 cal bike
