FITNESS TEST 7, 8

Aug 26, 2022 | WOD

CrossFit ATR – CrossFit

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STEADY

1a.) Before Class Hour

– Foam Roll: Quads/Adductors/Glutes/Hamstrings

– Adductor Rocks: 10E (Slow)

– Single Leg Extended Glute Bridge: 2 X 10E

READY

1.) 2 Rounds (0:00-18:00)

– 1:00 Bike

– 12E Side Lying Hip Abduction/Adduction

– 8E KB Goblet Kang Squat

– 6E Single Arm Russian KB Swing

– 6E Single Leg Lateral Box Step Ups (24″/20″)

* With the remaining time, demo Back Squat, brief S.F.P, and allow athletes to build in weight to 50% of their 1RM Back Squat.

S.F.P.

Back Squat (1RM Back Squat)

2.) FITNESS TEST 7: Back Squat: 1RM Back Squat (18:00-38:00)

Every 2:30 for 8 Sets (20:00)

Set 1: 5 Back Squat w/55% 1RM

Set 2: 4 Back Squat w/62% 1RM

Set 3: 3 Back Squat w/70% 1RM

Set 4: 2 Back Squat w/77% 1RM

Sets 5-8: 1 Back Squat w/85%+

* See workout notes below.

* Allow athletes 6:00 to break down barbells and transition to E.S.D.

E.S.D.

FITNESS TEST 8 (4 Rounds for calories)

3.) FITNESS TEST 8

For TOTAL Calories: (44:00-54:00)

– 2:00 MAX Calorie Bike

– 2:00 REST

– 1:30 MAX Calorie Bike

– 1:30 REST

– 1:00 MAX Calorie Bike

– 1:00 REST

– :30 MAX Calorie Bike

* Level 3: RX

* Level 2: RX

* Level 1: RX

* See workout notes below.
* Allow 3:00 to transition to adaptation.

ADAPTATION

4.) (57:00-60:00)

Minute 1: :20E Half Kneeling Hamstring + Pigeon (R)

Minute 2: :20E Half Kneeling Hamstring + Pigeon (L)

Minute 3: :45 Saddle/Hero Pose

WORKOUT NOTES

S.F.P. Notes:

This is FITNESS TEST 7. We are establishing a 1RM Back Squat. Focus on breathing, bracing, and tempo on the descent of our back squat to ensure as efficient of a bar path as possible. After taking a couple seconds to sink right through the middle of your feet, drive up as hard as you can. You will have 4 attempts to establish a new 1RM.

E.S.D. Notes:

Think about increasing effort on these bike intervals as the time domains go down. If you start around 80-85% effort on the first with the mindset to increase effort 5% every interval to then finish all out on your final :30, this will allow you the greatest potential to rack up a bunch of calories.