05.14.18

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

400m Run,

Then,

-Floor Sweeps: 10m

-Punters: 10m

-High Knee Skips: 10m

-4-Way Leg Swings: x10/leg per direction

-Prone Alt. Lying Cross-Over: x10/side

-Supine Alt. lying Cross-Over: x10/side

-Seated Straddle, Oh Reach: x20/side

-Air Squats: x10

Skill/Strength

A. Options #1-5

#1 – Failed Leap Test on both Legs

A. Hop Test: x20/leg

B. Banded Force-Absorption Landings: 1x 10/side

C. Banded Force-Absorption Landings: 1x 5/side

D. Backward Banded Monster Walks: x10/side

#2 – Greater than 5% aysmmetry in Hop Test:

A. Hop Test: 2x 8; weaker leg

1x 8; stronger leg

B. Step-ups (20″ Box): 2x 8; weaker leg

1x 8; stronger leg

C. Ring Assisted Pistol: 2x 8; weaker leg

1x 8; stronger leg

#3 – Greater than 5% asymmetry in Leap Test

A. Hop Test: 2x 8; weaker leg

1x 8; stronger leg

B. Ring Assisted Pistol w/ 5s eccentric : 2x 8; weaker leg

1x 8; stronger leg

C. Banded Force-Absorption Landings: 1x 10/side

D. Banded Force-Absorption Landings: 1x 5/side

#4 – less than 5% asymmetry in Hop Test:

A. Birddog: x8/side

B. Pistol: x8/leg

C. Toe Walks: 30m

D. SL Hip Bridge: x10/side

E. Backward Banded Monster Walks: x20/leg

#5 – Less than 4″ Clearing Test:

A. Clearing Test: 2x :30/side

B. Roll/Smash Calves: 2x :30/sdie

C. Toe Walks: 30m

B: Back Squat (60%+10lbs x3, 70%+10lbs x3, 80%+10lbs x3+)

Metcon

RX: Metcon (Time)

2 Rounds:

5 Pull-ups

5 Push-ups

5 Air Squats

10 Pull-ups

10 Push-ups

10 Air Squats

15 Pull-ups

15 Push-ups

15 Air Squats

S1/M: Metcon (Time)

2 Rounds:

5 Jumping Pull-ups

5 Incline Ring Push-ups

5 Air Squats

10 Jumping Pull-ups

10 Incline Ring Push-ups

10 Air Squats

15 Jumping Pull-ups

15 Incline Ring Push-ups

15 Air Squats