Sunday 4.8.18 CrossFit

Derek Hurdle

Quarterly Re-Test Weekend

ARDMORE

RETEST DAY  + INBODY SCANS

Metcon #1

“Baseline”

Metcon Prep

Coach Call every 2min
3 Rounds
3x Power Cleans
4x Front Squats
*adding weight each set

Metcon

‘AB’ril WORKOUT #2
AMRAP 2:
Max Calories Row
– Rest 60s –
AMRAP 2:
Max Calories Bike
– Rest 60s –
AMRAP 2:
^^D-Ball Static Hold^^ (150,100)
– Rest 60s –
AMRAP 2:
Max Power Cleans (135,95)
– Rest 60s –
AMRAP 2:
Max Front Squats (135,95)
Rx: (100,75)(115,75)
L2: (75,50)(95,65)
L1: (75,50)(75,55)
*Score = total cals + reps
*D-Ball static hold = bear hug

Intent:  Each AMRAP is only 2 minutes so you should plan to work at high effort for the entire 2 minutes with minimal or no rest. Barbell loading should allow consistent work output so choose wisely.

$ Out

1a) Banded Pulldowns 3×20
1b) Seated Cleans 3×15
1c) Russian Twists 3×30

WAYNE

‘AB’RIL + Bring a friend week 

Strength

1a) Barbell Rows 3×6
1b) DB Reverse Lunges 3x6ea
*Add weight each set for both.

Intent Total body strength work adding weight each set for all movements. This work should not take longer than 20 minutes to complete and all work should be focused on perfect movement, not loading

Metcon Prep

Coach Call every 2min
3 Rounds
3x Power Cleans
4x Front Squats
*adding weight each set

“Baseline”

Metcon

‘AB’ril WORKOUT #2

AMRAP 2:
Max Calories Row
– Rest 60s –
AMRAP 2:
Max Calories Bike
– Rest 60s –
AMRAP 2:
^^D-Ball Static Hold^^ (150,100)
– Rest 60s –
AMRAP 2:
Max Power Cleans (135,95)
– Rest 60s –
AMRAP 2:
Max Front Squats (135,95)
Rx: (100,75)(115,75)
L2: (75,50)(95,65)
L1: (75,50)(75,55)
*Score = total cals + reps
*D-Ball static hold = bear hug

Intent:  Each AMRAP is only 2 minutes so you should plan to work at high effort for the entire 2 minutes with minimal or no rest. Barbell loading should allow consistent work output so choose wisely.

$ Out

1a) Banded Pulldowns 3×20
1b) Seated Cleans 3×15
1c) Russian Twists 3×30