February 2019

Pre-Fatigues Power Output Test, Short/Sprint Intervals

Max Average Wattage in 1:00
-You choose: rower or bike

1-minute all-out, 110% effort.

Athlete rotate thru 1 min intervals. Reset the monitor before the start of each interval.

Expect time for each person to do 2-4 rounds. Rest ~2:00 bx ea.

Scores = average wattage in each “round”. If you do 3 rounds, you have 3 scores.

Tri-Modal Conditioning, Mid-Long Duration

“Hill Climb V 2.0”

For time,

30 med-ball cleans
200-meter run
30 sit-ups
200-meter run
30 snatches
200-meter run
30 overhead squats
200-meter run
30 sit-ups
200-meter run
30 med-ball cleans

Score: Finish time OR if you don’t finish in 22:00, count the reps you did (don’t count runs; only count reps of other ex’s).

MB clean: SC=lite, 30 unbroken, RX=20/14, RX+=30/20
Snatches: SC=medium (60% 1RM), RX=95/65…power snatches, RX+=115…squat snatches
Overhead Squats: SC=light, empty bar or PVC, RX=95/65, RX+=115
Run: SC=200 meters, RX=200 meters, RX+=250 meters

Weightlifting Strength Development, Cycling Focus

Every 0:90 for 12:00:

3 power or split cleans

Climbing: First few rounds should be warmup wt, allowing minimal setup time. Experienced CrossFitters do split p-cleans.

Gymnastics Conditioning, Long Duration

“Pull Push & Plan”
AMRAP 30, in teams of 2:
1-2-3-4-5-etc rep rounds:

Pull-ups
Push-ups

Between rounds, 0:30 plank.

Pull-ups: SC=L1 or kipping, RX=chin over, strict, RX+=chest to bar, strict
Push-ups: SC=box (elevated), RX=floor, RX+=floor with a 25#/10# plate on bac
Plank: SC/RX=30 seconds, RX+=60 seconds