4-9-13

Testing Day!

Warm Up

 

400m run

10 jumping lunges (R+L=1)

20 Frankenstein's

20 jumping squats

20 Butt kickers

 

Foam Roll

Quads, calves, IT bands, ankles.

 

Skill

Pistol practice OR barbell Turkish Get-up work

 

WOD

 

CrossFit Football Total

3 attempts to find a 1RM in each of the three lifts.

 

Power Clean

Back Squat

Bench Press

Dead Lift

 

*All attempts should a maximal effort. Please allow for ample time to recover between attempts. 

 

Record these numbers.  They will be used to start upcoming strength cycles. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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