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New Cycle Week 1: Testing Week

19
Jun

New Cycle Week 1: Testing Week

Midcoast CrossFit – PUMP

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Warm-up (No Measure)

400m Run or 500m Row

Glute Activator

TABATA

1. Banded Hamstring Curls

2. Reverse Lunges

3. Goblet Squats (Light)

4. Step-Ups

2 Sets

15 Glute Bridge

10 Right Glute Bridge

10 Left Glute Bridge

:30 Hold

3 Horseman Of The Apocolypse (3 Rounds for reps)

L3:

400m Run

Max Effort Backsquat at Bodyweight

Rest 5 Minutes

400m Run

Max Effort Deadlifts at Bodyweight

Rest 5 Minutes

400m Run

Max Effort Strict Press At 50% Bodyweight

L2:

200m Run

Max Effort Backsquat at 50% Bodyweight

Rest 5 Minutes

200m Run

Max Effort Deadlift at 50% Bodyweight

200m Run

Max Effort Strict Press at 25% Bodyweight

L1:

200m Run

Max Effort KB Squats in 1 Minute (25/18)

Rest 5 Minutes

200m Run

Max Effort KB Deadlifts in 1 Minute

Rest 5 Minutes

200m Run

Max Effort KB Strict Press in 1 Minute

*switch arms at the 30s mark
Please note what level you selected, as you will retest at the same level. Please also put in the notes your times for the 3 runs.

D-Ball Carry (Distance)

Max Distance D-Ball Carry

Ladies use 60#

Men Use 80#

*if 60# is too heavy, you can do a max effort front rack carry with 25# kbs.