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.
CrossFit: strength Treat this as an E2min x 14min. Push Press 3-3-3-3-3-3-3 reps Longevity: 1/3 CF total: 3. Deadlift Quickfit: 21-15-9 cals: rower assault bike
CrossFit: E2Min: A. Front Squat 3-3-3 reps B. Push Press 3-3-3 reps C. Thruster 3-3-3 reps *experienced athletes can go as heavy as possible. Newer athletes can use this as an opportunity to drill the movements QuickFit: for max reps: 3 minutes Assault Bike 2 minutes Russian Kettlebell Swings 3 minutes Assault Bike 2 minutes
Working on the Push Press skill work for tonight’s 6:45pm WOD! CrossFit: A.1 Push Press 3-3-3-3-3 A.2 Strict Pull-up 3-3-3-3-3 Quickfit: In teams of 3, with only one member working at each station at any one time, complete 3 sets each of: Station 1- 500 Meter Row Station 2- 400 Meter Run Stations 3- Rest
CrossFit: Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Push Jerk 1-1-1-1-1 reps *use heaviest weight per set
CrossFit: A. Empty barbell skill work B. E1:30x15Min (10 sets) Thruster/Push Press/Push Jerk 1-1-1-1-1-1-1-1-1-1 reps A Thruster, followed by a Push Press, followed by a Push Jerk without dropping the bar is one rep. Longevity: A. Press/Push press skill work B. EMOMx10min 1 press + 1 push press Increase in weight each round QuickFit: Teams
ALL CLASSES: Memorial Workout: “Artie Stevens” Teams of 2: -Wall balls -Toes to bar -Box jumps -Push press -Row for calories -Rest one minute
Hoosier CrossFit: Teams of 2: 100 pull-ups 80 GHD sit-ups 60 pistols, alternating 40-cal row 20 DB/KB push press, alternating *one partner works at a time, splitting reps as needed QuickFit: Four sets of: Run 400m Russian swing 53/35 Goblet squat DB 35/20
CrossFit Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Push Jerk 1-1-1-1-1 reps QuickFit EMOM x :30otm x 15 min Jump rope Assault Bike Calories DB Push Press
CrossFit 5 Rounds for Reps: (20 min including rest) 1 min of Front Squat 1 min of Push Press 1 min of Assault Bike Calories Rest 1 minute Longevity 5 Rounds for Reps: (20 min including rest) 1 min of Front Squat 1 min of Dumbbell Push Press 1 min of Assault Bike Calories
