4 mile run as follows: – 1.25 mile (2000m) run w/ vest (20/14) @ Gear 3 (5k PR Pace); – 1 mile run w/o vest, run @ Gear 2; – 1.25 mile (2000m) run w/ vest (20/14) @ Gear 3 (5k PR Pace); – 1 mile run w/o vest, run @ Gear 2.
4 rounds for time: 300m run 150m DBall carry over shoulder, 150/100 75m DBall Lunge, 150/100 25 Pushups
A) 5 min warm up on bike B) 6 Rounds for time: – 30 sec max call AAB, – 1 min easy spin (at less than 100 watts )
A) 5:00 on Assault Bike (or Airdyne if no AAB) increase intensity every minute- get your heart rate to 75% MHR. B) 20 min max calorie on Assault Air Bike. This is the final test of the 3 week test. Go hard.
“Hildy” w/ Weight Vest (20/14): 100 calorie Row 75 Thrusters (45/35 lb barbell) 50 Pull-Ups 75 Wall Ball Shots (20/14 lbs) 100 calorie Row This is a baseline test. Record your score.
A) 750m row, increasing speed by :05/500 every 100m, starting at 2:10 rest 5:00 B) 15 Calorie Row For Time this is the third week of testing. Record your score accordingly
A) P&G 400m Warm up B) 5k Run for time. Record your time. Should go to the pain cave here C) 400m cool down jog
Week 2 Baseline Testing Cindy: 20 Minute AMRAP: – 5 pull ups – 10 push ups – 15 air squats Record your score you’ll re-test in 8-10 weeks.
A) P&G 800m warm up B) 2 attempts of 400m sprint
10k Row for time. Get loosened up and get on the rower. No real warm up, just make sure your hips and back are loose and ready to sit and move for a while. This will set your Gear 2 pace time/feeling so remember how it feels throughout the entire distance. Realize how much different […]
Murph w/o vest: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run DO NOT BREAK UP THE REPS. (Must complete al 100 pull ups before going to push ups.) This is designed to test your body’s capacity to suffer through the nuts and bolts of CrossFit movements. In order to measure how […]
The Engine Room, formerly “Endurance”, is here to get you ready for the CrossFit season. See the blog explanation here: http://powerandgraceperformance.com/the-engine-room/ This is the first test week. Record your scores and at the end of the cycle you’ll see your engine gainz. A) 5 Min warm up on the assault bike TABATA style. :10 on […]