CROSSFIT

MONDAY
Strength Test + AMRAP

1RM Back Squat
1RM Strict Pull-Up (weighted)
+
7 min AMRAP (coach choice)

TUESDAY
Power Test + Strength Endurance Test

1RM Power Clean
+
3′ AMRAP Power Clean
@1X BW Men
0.75X BW Women

WEDNESDAY
Aerobic Power Test

2K Row for time

THURSDAY
Active Recovery

FRIDAY
Aerobic Endurance Test

20′ AMRAP
11 Box Jump-Step Down (24/20)
11 American Kettlebell Swings (24/16)
11 Down Up
11 Wallball (9/6)

SATURDAY
Test Open Day

GPP

MONDAY
Total Body + Aerobic AMRAP

Every 2 min x 10 min
Dual Kettlebell Front Squat 5, pausa @ bottom
Dual Kettlebell Push Press 5 pausa @ top
Dual Kettlbell Thruster 5 pausa @ top
+
Conditioning
8 min Amrap
10 down Up
15/12 cals Row/bike

rest 4 min

8 min Amrap
15 russian swing
20 sprinter mountain climbers
30 Air Squat

TUESDAY
Upper Body + Dumbbell and Body Weight

4 sets:
8-10 3Point Dumbbell Row each
10-12 standing plate raise
20-30 russian twist
+
Amrap 12
10 Db Hang Power Clean o Alternating
10 Box Jump Step Down
10 Db Deadlift
10 Sit Up

WEDNESDAY
Core + Aerobic Endurance

Amrap 20 min
200 mt run / 40 sec bike
3 rounds
3 Hang Devil Press
6 Reverse Lunges (front rack)
9 burpees over the PVC

THURSDAY
Structural Strength + Strength Endurance

Every 3 min x 4
6-8 Floor Press
40 sec Wall Sit Goblet
+
For Time
3 – 6 – 9 – 12 – 15 – 18 – 21
Goblet Squat
Hands Off Push Ups

rest 3 min

21 – 18 – 15 – 12 – 9 – 6 – 3
Kb Sumo Deadlift High Pull
Sit Up

FRIDAY
Lower Body + Intervals

3/4 sets
10 Db Romanian Deadlift, 30×1
10 Single Leg Glute Bridge each
+
Amrap 12 min
35 Sec On 25 sec Off
Weighted Step Over
Db Snatch