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Summer Cycle Testing Week: Day 1

12
Jul

Summer Cycle Testing Week: Day 1

Midcoast CrossFit – CrossFit

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Strength

1RM Back Squat (Total Weight)

Back Squat (1 Rep Max)
20 minutes to find your 1RM Back Squat

Suggestion for building if you have an idea of where you want to hit

Warm-up Set 1: 5 @ 30-50% 1RM

Warm-up Set 2: 4 @ 50-60% 1RM

Warm-up Set 3: 3 @ 60-70% 1RM

Warm-up Set 4: 2@ 75-87% 1RM

Warm-up Set 5: 1 90-93% 1RM

Warm-up Set 6: 1 @ 95+% (if 93 to 100% is too big of a jump)

Attempt New 1RM: 100%+ 1RM

If you don’t know where your 1RM is, use the same template, but build light to heavy.

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

Every Minute On The Minute Until Failure

7 Thrusters (75/55#)

7 Pull-Ups

7 Burpees

15 Minute Time Cap
There is no Rx+ for this workout. If you need to scale, choose a scale that you can do the movements unbroken each round. If you’re having to break to doubles or singles, you won’t make it through the minute. If you can’t do pull-ups, you can do ring rows.

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