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07/28/2017

Hammer CrossFIt – CrossFit

Re-test!

Warm-up (No Measure)

1-2 Rounds:

10 Glute Bridges

8-10 Push Ups

10 Goblet Squats

a1: Back Squat NME (5,3,1,1,1RM)

All reps done @ 3010 Tempo

2-3min rest btwn sets of the same lift.
Alternate with Bench Press

Back Squat

a2: Bench Press NME (5,3,1,1,1RM)

All reps done @ 3010 Tempo

2-3m rest btwn sets of the same lift

30 MIN TIME CAP for a1+a2+b1+b2
Rest 5 mins from last 1RM and move on to 85% AMRAP Test

b1: Back Squat NME (AMRAP – Reps)

85% of above 1RM perform AMRAP @ 3010 Tempo

Rest 3 mins and perform Bench Press NME

b2: Bench Press NME (AMRAP – Rounds)

85% of above 1RM perform AMRAP @ 3010 Tempo

c: Alt Tabata AS/PU (AMRAP – Reps)

1. AMRAP Air Squats in 20 sec; rest 10 sec

2. AMRAP Push Ups in 20 sec; rest 10 sec

4 sets
4 mins total work – count total score. note any modifcations and general feelings about performance.

d: Anerobic Power Row Test (Weight)

5 Rounds:

30 Second Row Sprint @ 100% Effort

Rest 2 mins
Score = “Total Ave Watts”/ Bodyweight. Note “Ave Watts” of each round add up and divide.




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