Thursday July 11th, 2013

CoreFit



A. Tabata Push-ups.  Compare to April 2nd, 2013.    Rest 4 minutes
B. Tabata Sit-ups.  Rest 4 minutes

4 sets: 
C1. One Arm DB row  10-12 reps.  Rest 1 minute
C2. 20 unbroken squats.   Rest 1 minute

C. Row 1k @ 90%
    Rest 5 minutes
   Row 1k @ 90%   


CrossFit


A. Hang Power Clean-  build to a tough single fast. 

+

"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 push-ups
15 squats.


Compare to September 3rd, 2012 or January 17th, 2013


This is a test so be sure to hit full range of motion as no one will be impressed with your 20 round Cindy unless you are reaching the ROM standards.   If you have pull-ups there will not be substitutions.

For those without pull-ups a coach will select your proper substitutions.

Range of Motion standards:
pull-ups - full hang at bottom -chin clearly above pull-up bar at top.
push-ups- full extension at top, down to 3" above ground.
squats - full extension of hip, knee, ankle at top and hip crease passing below knee at top.