Warm Up
400m run
5 min Double Unders
Movement Flow
Max Weight Testing
Squat
Deadlift
Bent Over Row
Bench Press
Strict Press
Front Squat
Overhead Squat
Weighted Chin Up
Weighted Dip
Everyone must complete all movements for this week. If you do not finish this, you will need to come in during the weekend or next week to complete this testing.
Start with some movement specific warm ups, ie 10-15 reps of a Deadlift. Increase to 90% max weight of the movement for 3 reps. Rest for up to 2 minutes and then try for a 90% weight for 1 or 2 reps depending on how you feel. Load for 1 rep max after rest.
Record weights in computer spreadsheet.
Highlight green or use * as a marker so we know it is a PR.
Honk that PR Horn!
GET STARTED IN CROSSFIT AT CROSSFIT FIBRE
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