14 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy pace

then

2 rounds

quadruped t-spine rotation

10m bear crawl

10m crab walk

8 scapula pulls

8 scapula pushups

Metcon

PICK YOUR POISON!!

Choose one metcon or the other.

Metcon (No Measure)

Navy SEAL Bud/s Test

**modified**

Max effort 2k row or 4k bike

10 min rest

2 min AMRAP pushups

2 min rest

2 min AMRAP situps

2 min rest

Max effort strict pull-ups

Rest 10 min

3k row or 6k bike

Rx = Bodyweight

Rx+ = weight vest 20/14
No official measure for this workout. This test is pass/fail for BUD/S. Track each movement individually in the notes.

**START AND FINISH WITH OPPOSITE MOVEMENTS!!!**

Metcon (Time)

With a partner:

100 cal row

90 double unders

80 pushups

70 deadlift 185/135 teens: 135/95

60 pullups

50 cal assault bike

50 cal assault bike

60 pullups

70 deadlift 185/135 teens: 135/95

80 pushups

90 double unders

100 cal row
One partner works at a time.

Partition reps any way you want.

Mobility

Foam roll

– lats/lumbar/t-spine

– hamstrings/quads

2 mins of each:

pigeon pose

single leg seated forward fold (per leg)

reclined twist pose

Leave a Reply

Your email address will not be published. Required fields are marked *