CrossFit One World – CrossFit
Sunday FunDay
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
10 Min AMRAP
Buy In 400m Run
Then
10 Wallball (Moderate/Light Weight)
5 Muscle Clean
10 Sprawls/Up Downs
Hang Power Clean (12 Min E2MOM
3 Hang Power Clean
55% 1 RM HPC Increase by 5 every set
(Work on technique for upcoming in-house comp.))
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
10 Deadlift
10 Hand Release Push up
10 Lateral Hops
100 m Run
Rx Bar-225/155
Rx+ Handstand Push Up
Bar- 205/135
Cool down stretch or Abs
Stretches
Runners Lung
Seated Hamstring Stretch
Pigeon Stretch
Knee Hugs (Lying Down)
Spinal Twist
Abs
3 Rounds
0:20 Hollow Hold
0:20 Flutter Kicks
0:20 Arch Holds
1:00 Plank Hold (Sphinx Position)