CrossFit One World – CrossFit
Total Body + Metcon
Testing Week
Hi Everyone!
This week we will be testing in a number of different areas.
Monday will be:
1RM Front Squat + “Helen”
Tuesday:
Gymnastics Testing + “Karen”
Wednesday:
Push Press 5RM + “Open 14.1”
Thursday: “Boat Race”
Friday:
“Open 20.1″
prepare accordingly
Warm-up (No Measure)
500m Row
+
3 sets:
10 Goblet squats
15 Banded good mornings
3 squat jumps
Strength (5 Rounds for weight)
Every 3min x 5
1 Front Squat w/2s pause
5 Seated box jumps 36/26″
build to heavy single
Conditioning (3 Rounds for time)
“Helen”
3RFT (15min Cap)
400m Run
21 American KBS 53/35lbs
12 Pull-ups
Accessories (No Measure)
4 sets:
8ea DB reverse lunges
20 banded glute bridges
rest 60s