Category Archives: Pre-Cycle Test Day

Wednesday the 11th

I.

3 Rounds (NFT)
10 Jump Squats
7 Calorie Row
10 Hip Extensions

II.
Find a 3RM Back Squat

III.
AMRAP (9)
Climb the Ladder
8 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
12 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
16 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
Etc.

IV.
30 Calories on Bike/ 300m run
12 Muscle Ups
20 Calories on Bike/200m Run
9 Muscle Ups
10 Calories on Bike/100m Run
6 Muscle Ups

V.
3 Rounds (NFT)
10 Light Good Mornings
10 Hurdlers
10 Dislocates

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, metcon, Power Lifting, Pre-Cycle Test Day, strength & conditioning, Test Day, WOD

Tuesday the 10th

New Six Week Cycle starts TODAY!
-Pre-cycle Test Week-
I.
3 Rounds (NFT)
:30 Dead Hang from pull up bar
7 Dumbbell Front Squats 35/25s#
150m Row
II.
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J
III.
4 Rounds
5 Deadlift 185/135#
25 Double Unders
5 Cleans 185/135#
25 Double Unders
5 Jerks 185/135#
25 Double Unders
IV.
5 Rounds
100yd Sprint
Rest 2:00
V.
In a 10 minute window
Complete 3 sets of UB ME Strict Handstand Push-Ups
Score is added total of the three sets
VI.
3 Rounds (NFT)
10 Banded Good Mornings
10 DB Shrugs
5 Inch Worms

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Thursday the 17th

I.
3 Rounds (NFT)
:30 HS Hold
10 Calorie Bike
8 Broad Jumps
 
II.
Find 1RM Power Clean
 
III.
“Diane”
21-15-9
Deadlift 225/155#
HSPU
 
IV.
Run 1 Mile
 
V.
UB Muscle Up Test
1-2-3-4-5-6-5-4-3-2-1
 
VI.
3 Rounds (NFT)
10 Scorpions
10 Dislocates
:30 Hollow Hold

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Filed under 3 Rounds, accessory work, assessment week, benchmark, crossfit, fitness, Olympic Weightlifting, Pre-Cycle Test Day, skill, strength & conditioning, WOD

Tuesday the 15th

I.
3 Rounds (NFT)
10 Hip-Circle Squats
10 Calorie Row
10 Good Mornings
 
II.
Find a 1RM Back Squat
 
III.
“Fight Gone Bad”
3 Rounds
1:00 Wallballs 20/14#
1:00 Sumo DLHP 75/55#
1:00 Box Jumps 20/16″
1:00 Push Press 75/55#
1:00 Row for Calories
1:00 Rest
 
IV.
3k Row
 
V.
AMRAP (5)
ME of 4UB Strict Pull Ups
Score is number of UB sets completed.
 
VI.
3 Rounds (NFT)
35s Superman Hold
10 Hip Extensions
7 Evil Wheels

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Filed under 3 Rounds, accessory work, amrap, assessment week, benchmark, challenge, crossfit, endurance, fitness, interval training, Power Lifting, Pre-Cycle Test Day, strength & conditioning, Test Day, WOD

Tuesday the 8th

PRE-CYCLE ASSESSMENT  (WEEK I OF II)
I.
3 Rounds (NFT)
8 Dumbbell Push Press
8 Dumbbell Box Step Ups
10 Calories on Bike
10 PVC Dislocates
 
II.
1RM Strict Press
 
III.
1RM Front Squat
 
IV.
3 Rounds
7 Front Squats 185/135#
200m Sprint
14 D-Ball over Shoulder 30/20#
Rest :90
Score is fastest and slowest time
 
V.
1600m Row
 
VI.
Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
 
VII.
3 Rounds (NFT)
30s HS Hold
10 Hurdlers
10 Shoulder Shrugs

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Filed under 3 Rounds, accessory work, crossfit, endurance, fitness, interval training, Pre-Cycle Test Day, Prep Work, skill practice, strength & conditioning, WOD