Monday November 9, 2019

TESTING DAY 01
RX ATHLETES- Warm Up:

3 rounds:
1:00 A.B.
20 second hollow hold
5 inchworm
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C2B :

One Max effort unbroken set of Kipping CTB.

4 min rest

4 sets:
25% of the above, 20 cal recovery A.B.
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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 crossfit push ups:
just hit the Rx, chest to the floor, arms locked out at the top.

Done properly there should be
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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.
10 GHD hip extensions.
5/5 GHD torture twist.
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SCALED ATHLETES- Warm Up 

Accumulate 1.5 minute each hanging from the rings:
Neutral
Hollow
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C2B :

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

4 mins rest.

4 sets:
25% of the above, 20 cal recovery A.B.

*If you can't do a single kipping pull-up, test unbroken set of strict banded pull-ups.
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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 y
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Ab Endurance  :

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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