August 2018

Weightlifting Strength Re-Test, Testing for Progress

Conventional or Sumo Deadlift

Find a 1-Rep Max

Recommended rep scheme,
5-5-3-3-3-1-1-1-1

Rest as needed between lifts.

Gymnastics/Monostructural Conditioning, Long-Dura. 

“Sunday 180819” – CrossFit Mainsite Workout

For Max Reps:

5 x 2 Minute Rounds
10 Burpees
200-Meter Sprint
Max Reps of Burpees*

Weightlifting Strength Re-Test, Testing for Progress

Back or Front Squat

Find a 1-Rep Max

Recommended rep scheme,
5-5-3-3-3-1-1-1-1

Rest as needed between lifts.

Tri-Modal Conditioning, Long-Duration

“Amigos”

AMRAP 7:
80/55 Calorie Bike

If athlete finishes, rest.

Rest 2 minutes

Weightlifting Strength Re-Test, Testing for Progress

Shoulder or Push Press

Find a 1-Rep Max

Rest as needed between lifts. Recommended rep scheme,
5-5-3-3-3-1-1-1-1

Weightlifting/Monostructural Conditioning, Long-Duration

“Jazz”

AMRAP 17:

60 Thrusters…

Gymnastics Strength Test

Two Max Sets:

A) Max set of Strict Pull-Ups
B) Max set of Kipping or Butterfly Pull-Ups

Athletes will complete sets in order. They can take as many attempts at each. 

Gymnastics/Weightlifting Conditioning, Long-Duration

“Crossroads of the West” – from Salt Lake City CrossFit

For Time,

3-2-1-2-3 rep sets of Wall-Walks

Between sets of wall walks…

Weightlifting Strength Re-Test, Testing for Progress

Shoulder or Push Press

Find a 1-Rep Max

Rest as needed between lifts. Recommended rep scheme,

5-5-3-3-3-1-1-1-1

Tri-Modal Conditioning, Long-Duration

“Slippery Slope”

AMRAP 20:

10 Deadlifts
20 Handstand Push-Ups
400-Meter Run

DL: SC=75-80% 1 RM, RX=245/165, RX+=315/205
HSPU: SC=<wall, RX/RX+=wall
Run: Scale if 400-m is over 3:00