CrossFit 2011 skills test A. 10 min to find 1 rep max weighted pullup Lvl6/5: weighted pull ups with belt, adding weight each set to max Lvl4/3: banded pullup, decreasing band assistance each attempt to toughest single. Lvl2/1: ring row, moving feet further under rings/elevated on box to toughest single. B. Max distance farmers carry […]
Tuesday August 1, 2023 Read More »
CrossFit: Main: 20 min clock; P1. Back rack carry from rack-rack (25′) and back (25′) (then switch out weights for buddy during transition)~100% of 1rm back squat P2.Farmers carry out 50m/ carry back 50m P3. rest Lvl6: farmers carry 88/70, 100% BS carry weight Lvl5: 70/53, 90% Lvl4: 53/44, 80% Lvl3: 44/35, 70% Lvl2: 35/26,
Wednesday July 12, 2023 Read More »
CrossFit Aerobic Capacity 30 min: Run X meters 2 sets: 50′ double KB front rack carry + 50′ KB Farmers carry (200′ total) Longevity Regular Warmup Mobility+Recovery+ROMWOD QuickFit A. For max reps: 4 min of DB Burpee Box Step overs Rest 60 seconds, and then… B. For max calories: 4 min of assault bike
Friday, November 2 Read More »
CrossFit Aerobic Capacity 30 min Row *Every 500m, get off and complete 150′ Farmers Carry *goal is to maintain SAME pace on rower entire time and go HEAVY on carry Longevity 20 min Row *Every 400m, get off and complete 150′ Farmers Carry *goal is to maintain SAME pace on rower entire time and go
Wednesday, October 17 Read More »
CrossFit: In teams of two, AMRAP 20 min of: 1000 m row 100 DB deadlifts 100 m DB farmers carry 100 DB walking lunges 100 DB shoulder-overhead QuickFit: For max reps/cals: 3 min of burpees 3 min of russian KB swings 3 min of assault bike
A. Deadlift warmup; 10x empty bar, 6 x 35-45%, 5×45-55%, 3x 55-65% work sets: 75%x5, 85%x3, 95%x1 *treat this as an E2min emom.B. 2 person teams, working width of room, 25′ down, 25′ back; 10-8-6-4-2 reps for time with 10 min cap: Double KB deadlift + farmers carry partner 1 does 10 double KB deadlifts +
