THE REAL TESTING WEEK
This week is the last week from the 9 Week circle. We test your progressions from the strength cycles and the conditioning from the exact same wods from the first week of the cycle.
If you are not able to test the 1 rep maxes this week, be shure you are testing at least:
PRIORITY 1
26.07 Monday
1 RM Squat Snatch
27.07 Tuesday
1 RM Deadlift
29.07 Thursday
1 RM of complex from Rack: 1 Split Jerk + 3 Front Squat + 1 Squat Clean
PRIORITY 2
28.07 Wednesday
Single max rep strict HSPU
Single max rep strict Pull Up
PRIORITY 3
29.07 Thursday
1 rep max Turkish Get Up
30.07 Friday
1 rep max Bench Press
WORKOUT OF THE DAY
WARM UP
For quality:
Row, 3 mins
30 Glute Bridges
30 Barbell Good Mornings
30 Back Rack Barbell Lunges
15 Downdog To Updogs
15 Tempo Deadlifts, 40/30 kg
STRENGTH
Deadlift : 1 Rep Max
Record your best Deadlift 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
FITNESS LEVEL SCHWER:
redo 8.6.21
CrossFit Games Open 11.5
Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes-to-bars
15 Wall Balls, 20/14 lbs, 10 ft
COOL DOWN
For quality:
Banded Pigeon Stretch, 4 mins
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