Monday December 30, 2019

TESTING

RX ATHLETES- Warm Up:

3 rounds:
1:00 A.B.
20 second tucked hollow hold
5 inchworm
20 second arch (in and out 2 sec on, 2 sec off x 10 if can't hold this long)
5-8 scap pull-up
5 three position ring row

3 rounds:
20 second FLR
10 second push up lower, keeping a vertical forwarm
6-10 beat swing
1-2 strict hollow body pull-up.
_______________________________________________________________________
C2B :

One Max effort unbroken set of Kipping Pull-up*.

4 mins rest.

4 sets:
25% of the above, 16/12 cal recovery A.B.

*If you can't do a single kipping pull-up, test unbroken set of strict banded pull-ups.
If you tested last phase, either use the same progression aiming for more reps, or use a harder progression.
_______________________________________________________________________
Strict Push :

Virtuous Push:
One Max unbroken set of Perfect push ups** :
Hollow body, tail under, abs tight, scaps spread at the top, forearms stay vertical throughout press.

5 min rest.

WOD push:
One max unbroken set of 'hit the rx' push ups:
just hit the Rx, chest to the floor, arms locked out at the top.

Done properly there should be a significant difference between the two.

**IF NONE - put your hands elevated on a box against a stable surface, or on a bar in the rack (facing in), or a wall. The higher your hands the easier the push will be. __________________________________________________________________________
Midline :

M.E. unbroken set of strict TTB*** :
Legs locked, ears stay between the shoulders, eyes forward.

3 rounds:
30% of M.E. set strict TTB/knee raise.
10 GHD hip extensions.
5/5 GHD torture twist (OR 10/10 russian twist, 6/9 kg medball. )

*** if none- strict knee raise. feet stay in front of the body throughout, knee above hip crease at top of reps, active shoulders, no swinging.

__________________________________________________________________________

SCALED ATHLETES- Warm Up 

3 rounds:
1:00 A.B.
20 second tucked hollow hold
5 inchworm
20 second arch (in and out 2 sec on, 2 sec off x 10 if can't hold this long)
5-8 scap pull-up
5 three position ring row

3 rounds:
20 second FLR
10 second push up lower, keeping a vertical forwarm
6-10 beat swing
1-2 strict hollow body pull-up.
_____________________________

C2B:

One Max effort unbroken set of Kipping Pull-up*.

4 mins rest.

4 sets:
25% of the above, 16/12 cal recovery A.B.

*If you can't do a single kipping pull-up, test unbroken set of strict banded pull-ups.
If you tested last phase, either use the same progression aiming for more reps, or use a harder progression.
_______________________________________________________________________
Strict Push :

Virtuous Push:
One Max unbroken set of Perfect push ups** :
Hollow body, tail under, abs tight, scaps spread at the top, forearms stay vertical throughout press.

5 min rest.

WOD push:
One max unbroken set of 'hit the rx' push ups:
just hit the Rx, chest to the floor, arms locked out at the top.

Done properly there should be a significant difference between the two.

**IF NONE - put your hands elevated on a box against a stable surface, or on a bar in the rack (facing in), or a wall. The higher your hands the easier the push will be.
__________________________________________________________________________
Midline :

M.E. unbroken set of strict TTB*** :
Legs locked, ears stay between the shoulders, eyes forward.

3 rounds:
30% of M.E. set strict TTB/knee raise.
10 GHD hip extensions.
5/5 GHD torture twist (OR 10/10 russian twist, 6/9 kg medball. )

*** if none- strict knee raise. feet stay in front of the body throughout, knee above hip crease at top of reps, active shoulders, no swinging.

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