Test Day

7
Aug

Test Day

CrossFit Tactical Strength – CrossFit

Warm-up

Plank Series (No Measure)

:15 Front Plank

:15 Superman

:15 Right Arm Plank

:15 Left Arm Plank

Movement Prep

KB Sumo Deadlift (NO HINGE) (3×5)

Start in a sumo stance. Start with kettle bell standing up. Descend to the floor stopping every 2 seconds to correct position. Drive Knees out and keep chest up. Do Not Hinge on this movement!

Strength

Front Squat (3-3-2-2-1-1-1)

Straight Weight

Test against 6/26/17.

Accessory

Wide Stance Good Morning (3x 6-8 Reps)

Feet outside shoulders, hinge keeping back straight, tension the hamstrings and stand up
Tempo = 23×0

**Rest 60 seconds only between sets**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5

10 Sandbag Shoulder (Touch and Go do not drop)

10 Sandbag squats

Rest 2:30

AMRAP in 5

10 BB Cleans 135/95

10 BB Front Squats 135/95

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