CrossFit E3Min: Back Squat 3-3-3-3 reps (12 min) Thruster 3-3-3-3 reps (12 min) 4 attempts at max L-sit hold for time (parallette) Longevity A. E3Min: Back Squat 3-3-3-3 reps B. 4 attempts at a max plank hold QuickFit 3 rounds: 15 min total 2 min russian KB swings 1:30 min reverse lunges 1 min calories […]
CrossFit: Test Day #2- Traditional CF Benchmark Fran 21-15-9 for time of: Thrusters Pull-ups Longevity: unweighted fran: 21-15-9 reps for time: Air Squat Ring Row Quickfit: AMRAP 15 min: 5 cal assault bike 10 wallball 15 ring rows
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
CrossFit: AMRAP 10 min: ascending ladder by 1: 1 cluster-clean into thruster 1 burpee over bar 2 cluster, 2 burpee,… Longevity: 4 sets for quality: Romanian deadlift x 4-6 reps Rest 45 sec DB shoulder press x 6-8 reps Rest 45 sec Jump rope practice x 45-60 sec Rest 45 sec QuickFit: 3 rounds for
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
CF: ‘Fran’ 21-15-9 Thruster Pullup L3: Thruster- 95/65 PU- unassisted L2: Thruster- 65/45 PU- banded L1: Thruster- 45-15 PU- ring row QuickFit: Four sets of 3-minute sprints of: 5 body rows 10 push-ups 15 air squats
CrossFit: Thruster 1-1-1-1-1-1-1 reps All levels: Use 3-5 sets for warming up to heavy singles, then build to today’s solid heavy single Longevity: A. Front Squat: 3-3-3 B. Strict Press: 2-2-2 C. Thruster: 1-1-1 QuickFit: 12 Min EMOM 1st Min – 10 Dumbbell Push press (goal is heavy) 2nd Min – 10 DB Bent over
Level 3: After specific warmup for each barbell movement, build to the heaviest set of 3 you can for each lift, taking ~10 min on each individual piece. Goal would be 85%+ of 1rm on each lift for a triple. Front squat 3-3-3 reps Thruster 3-3-3 reps Push jerk 3-3-3 reps Level 2: After specific
