QuickFit

Warmup

3-2-1 Inch Worms
24-18-12 High Plank Knee to Opposite Elbow

WOD

Bike 1500/1200m
20 Hip Extensions
50 Single Leg Jump Rope/side
5 10-meter forward & backward bear crawl
50 Single Leg Jump Rope/side
20 Hip Extensions
Bike 1500/1200m

Recovery

3 minute recovery row/ski/jog

CrossFit

Cycle 3 – Retest Week – Day 4

Warmup

Row 1000m or Run 800m

Strength

1 Set Max Reps Deadlift at 65% of 1RM

If you don’t know your 1RM then use an estimate. We’re targeting in the 10-20 rep range for the max set. Log what weight you used and do the same weight during re-test week. We want good, controlled reps the whole time. No rounded backs or excessive bounce from the floor.

WOD

AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx

Target is 4+ rounds for everyone, 5+ for advanced athletes.

Competitor Extra

3 Mile Run