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General Warmup and Barbell Technique Fitness Assessment Number 6 2015 CrossFit Games Open Workout 15 and 15a 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs 15.1A Immediately after completing 15.1, you get six more minutes to determine the following: Clean & Jerk:…
DetailsGeneral Warmup and Mobility
Fitness Assessment Number 5
2000m Row
Use the form on the Concept website to estimate VO2 Max
//www.concept2.com/indoor-rowers/training/calculators/vo2max-calculator
Then
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
General Warmup and Mobility Fitness Assessment Number 3 Estimate 1 rep max in the squat For various reasons, we won’t do a max test upfront but will do so in week ten. This week we will warm up an pick a weight we think we can do, say 6-8 reps. Then do as many reps…
DetailsWe will be open at noon on both Tuesday and Thursday this week to give you more opportunities to get as many of the assessments as possible. You can also use the time from 5:30 to 6:00 every afternoon to make up any of the assessments you may have missed. General Warmup and Mobility Fitness…
DetailsThis is a bit of a departure from all workout posts from the past as I’m posting everything for the upcoming week due to all of the assessments for our new macrocycle that starts today and runs through November 20. Macrocycle beginning September 14, 2020 Our New Macrocycle Beginning Monday, September 14 and will run…
DetailsToday is the unofficial start of our new training cycle that for the first week will include daily assessments. Today’s workout and assessment is the MyZone Fitness Test. The goal of the MZ-Fitness Test is to offer a convenient and accurate measure of your heart rate recovery—how much your heart rate drops in the 60…
DetailsGeneral Warmup and Mobility For Time: 1 Mile Run 50 Box Jumps 24″/20″ 50 Deadlifts 185/135 800 Meter Run 35 Box Jumps 24″/20″ 35 Deadlifts 185/135 400 Meter Run 20 Box Jumps 24″/20″ 20 Deadlifts 185/135 The first thing you will notice is the very high volume of deadlifts. Scale wisely in both matters of…
DetailsGeneral Warmup, Mobility, and Bar Technique
“Never Forget”
For Time:
Buy-In: 2001 Meter Row*
Directly Into…
4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups
*Waterfall rowers or go to a 2001 meter run in the Air Runner
AFTER PARTY
Bench Press 3 x 8
General Warmup and Mobility Then 3 Rounds For Time [30 Minute Cap]: 1,600 Meter Assault Bike 80 Double Unders 400 Meter Run 20 Russian Kettlebell Swings 32/24 10 Kettlebell Box Step Overs 24/20 If bikes are full go to 800m run Russian swings are heavy but should be done unbroken for all 20 reps. In…
DetailsGeneral Warmup and Barbell Technique Practice Round 4 Burpees 4 Power Cleans 4 Thrusters 4 Push Press 4 Hang Power Snatches 4 Overhead Squats 4 Front Squats Then For Time: 20 Power Cleans (95/65) 20 Thrusters (95/65) 20 Push Press (95/65) 20 Hang Power Snatches (95/65) 20 Overhead Squats (95/65) 20 Front Squats (95/65) On…
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