FrictionCrossFit – CrossFit

View Public Whiteboard

Warm-up

4 rounds:

10 Cat/Cow

10 Scap pushup

:30 Arch Hold

:30 Active Bar Hang

+

1:00/side KB Arm Bar

1:00 T-spine Ext over medball

CrossFit Test 1 (AMRAP – Reps)

Competitive:

Bench Press 1RM immediately followed by max set of Strict Pull-ups*

Recreational:

Bench Press 1RM immediately followed by max set of Kipping Pull-ups*

Lifestyle:

Bench Press heavy single w/ good form followed by max set of Ring Rows*

*feet 1 foot back from under the rings

Objective: Ramp up to a heavy bench press, then follow it with pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete – all the way up and down. Bench Press Load (lbs.) x pullup reps = score. Scale pull-ups as needed. This tests the upper body for both absolute and relative strength and stamina. This test can be practiced as a workout of three to five repetitions of the test, resting between efforts as needed.

See article for scoring: http://library.crossfit.com/free/pdf/08_03_How_Fit_Are_You.pdf

“What Are Shoulders for $200, Please” (Time)

Competitive:

FT:

200 ft. Handstand Walk

-rest 2:00-

50 Push Press @ 115/85#

cap 8:00

Recreational:

FT:

100 ft. Handstand Walk

-rest 2:00-

50 Push Press @ 95/65#

cap 8:00

Lifestyle:

FT:

200 ft. Bear Crawl

-rest 2:00-

50 Push Press @ 45/35#

cap 8:00

Rent

100 Band Pull Aparts