29 July 2015 29 July 2015
Wednesday 29 July 2015 '29 July 2015'

image

 

Level 2

Cycle 1 Test Week Day 3

1. Warm-up
A. 5×5 Glute ham raise
B. 4 Rounds
Run 200m
10 Horizontal ring rows

2. Strength
Find your 1RM Bench Press
We say it every year, and we mean it every year. Mobilize prior to lifting, warm-up a lot, and mobilize after lifting. No pec tears please.

3. Test WOD
15-12-9
Deadlift 315/205lbs
Burpee box jump-overs 24/20″

4. Accessory Test
Max distance HS walk in two minutes
OR
Max effort “nose and toes” HS hold in one attempt
Exactly what it sounds like. Handstand facing the wall with your nose and toes touching the wall throughout the hold. Obviously this is a scale for people who cannot truly test their HS walk capacity yet.

 

Level 1

1. Warm-up

A. 5×5 Roman Deadlifts (95/65)
B. 3 Rounds
Run 200m
10 Ring rows

2. Strength
Find your 1RM Bench Press
We say it every year, and we mean it every year. Mobilize prior to lifting, warm-up a lot, and mobilize after lifting. No pec tears please.

3. Test WOD
15-12-9
Deadlift 225/165lbs
Burpee box jump-overs 24/20″

4. Accessory Test
Max distance HS walk in two minutes
OR
Max effort “nose and toes” HS hold in one attempt
Exactly what it sounds like. Handstand facing the wall with your nose and toes touching the wall throughout the hold. Obviously this is a scale for people who cannot truly test their HS walk capacity yet.

 

Base

1. Warm-up
A. 5×5 Roman Deadlift (75/55)
B. 2 Rounds
Run 200m
10  Ring rows

2. Strength
Find your 1RM Bench Press
We say it every year, and we mean it every year. Mobilize prior to lifting, warm-up a lot, and mobilize after lifting. No pec tears please.

3. Test WOD
15-12-9
Deadlift 135/95lbs
Burpee box jump-overs 20/18″

4. Accessory Test
Max distance HS walk in two minutes
OR
Max effort “nose and toes” HS hold in one attempt
Exactly what it sounds like. Handstand facing the wall with your nose and toes touching the wall throughout the hold. Obviously this is a scale for people who cannot truly test their HS walk capacity yet.

Be Sociable, Share!